In a 10 min window, choose between:
A) Bar Muscle up skill work
- Lat Prayer
- Bar Swing
- Hips to Bar
- Band Transition Drill
- Banded Bar Muscle Up
- Bar Muscle Up
B) Every 2 minutes for 5 sets:
- 20 sec Sprint on Machine
W.O.D.
3 sets – 90 sec ON/OFF:
- 30 sec Machine
- 30 sec Double Unders
- 30 sec Burpees or Muscle Ups/Pull ups
rest 3 min
3 sets – 90 sec ON/OFF:
- 30 sec Machine
- 30 sec Shuttle Run
- 30 sec DB Snatch or Wall Walk
