200704

Saturday Gymnastic/midline
Warm up
AMRAP 10 min
40 Mountain climbers
20 Hollow rocks
10 Scapula push ups
30 air squats
30 plate jumps
10 kips in bar
5 strict pull ups

Skill/Strength
Muscle up practice, alternate as you like between these movements
Swing and jump bar muscle ups, low bar feet on ground
Kipp hip to bar
Lat pulldown on foam roller, low bar (https://www.youtube.com/watch?v=nTfWWcZhewQ)
Bar muscle ups
*Jump into the bar, meaning standing slightly behind the bar, not under.
*When you kip back behind the bar the body should do this: feet up, knees up, pop the hips up into the bar, pull with arms, do a “sit ups”
Practice with bands

Metcon
For time
2 rounds
96 Double unders
24 Thrusters 43/30kg
12 Chest to bars
Rest 5 min
192 Double unders
48 Thrusters 43/30kg
24 Pull ups

L1: Bar muscle ups then chest to bars
L2:
L3: 48 DU then 96 DU, Pull ups on both, 35/25kg
L4: Single unders, 35/25kg frontsquats, jumping chest to bars then jumping pull ups