8 min warmup
Jump rope
Rowing
Kip swings
Pull ups
DB bang power snatches
Inch worm stretches
Skills: 6 rounds of 90 seconds
3-4 bar muscle ups unbroken
Rest once off the bar
Workout: for time.
50 cal row
75 dual dumbbell hang power cleans 2x50
50 cal row
Stretch
2000m air bike cool down
Jump rope
Rowing
Kip swings
Pull ups
DB bang power snatches
Inch worm stretches
Skills: 6 rounds of 90 seconds
3-4 bar muscle ups unbroken
Rest once off the bar
Workout: for time.
50 cal row
75 dual dumbbell hang power cleans 2x50
50 cal row
Stretch
2000m air bike cool down