Skill
Pre-workout
EMOM 5:
1-3 bar muscle-ups
WOD
Complete as many reps as possible in 10:00 of:
2 chest-to-bar pull-ups
2 burpee box jump-overs (20/24 in)
4 chest-to-bar pull-ups
4 burpee box jump-overs (20/24 in)
6 chest-to-bar pull-ups
6 burpee box jump-overs (20/24 in)
… continue to add 2 reps to each movement in the sequence until time expires.
Stretching
1 set:
1:00 lat foam roll/side
1:00 calf foam roll/side