SWOD

Bar Muscle Up Drills
1) Strict Chin Over Bar Pull Ups – 3 X 3 reps
2) Chest to Bar Pull Ups – 3 X 3 reps
3) Hip to Low Bar – 3 X 3 reps
4) Hip to Low Bar Muscle Up – practice

Note: These drills are intended to build your overall athleticism. However, you should not attempt Bar Muscle Ups until you can perform a Strict Chest-to-Bar Pull Up.

WOD

5 rounds for time of (16 min cap):
5 Bar Muscle Ups
10 Power Cleans (135/95)
15 Box Jumps (24″/20″)

……….

BURN

5 rounds (10 min cap):
5 Manmakers
10 Alternating DB Snatch
15 DB Hop-overs

– rest 3 min, then repeat –