Skill:
Bar Muscle up / Jumping Pull up Progression
4x 1-5 - Bar Muscle up / C2B Pull up / Pull up / Jumping C2B Pull up / Jumping Pull up
Strength:
**Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
5x3@70%ww **3 sec pause**
WOD:
11 min AMRAP:
24 Double Unders / 48 Singles
12 Wall Balls @20/14
1 Bar Muscle ups / C2B Pull-up / Pull-up / Jumping C2B Pull-up, etc.
24 Double Unders
12 Wall Balls
2 Bar Muscle ups
24 Double Unders
12 Wall Balls
3 Bar Muscle ups and so on until time expires...
Accessory Work:
Every 90sec x 6 sets
1x Power Clean + 3x Push Press @ 70% 1RM PP