Less volume here… by design.
Warm up: 10 Minute bike
Mobilize 15-20 min
A) class
Skill:bar muscle up
12 minutes of practice
WOD:
20-16-12-8-4
Pull-ups
Hand release push ups
5 Bar Muscle Up*
B)
8 rounds(18.zero standards)
400 m run
20 alt db Snatch 50/35
20 lateral burpees over the dumbbell