A.

Skill: Bar Muscle Up

B.

Weighted Pull-Ups

En 10 mins build a 1Rm

C.

For-time:

Complex: 1 Estrict Pull.Ups + 1 C2B-Pu + 1 B.Mu’s

10 AbMat Sit Ups

100 DU’s

2 E.PU + 2 C2B + 2 B.Mu’s

20 AbMat Sit Ups

100 DU’s

3 E.PU + 3 C2B + 3B.Mu’s

30 Abmat Sit Ups

100 DU’s

4 E.PU + 4 C2B + 4 B.Mu’s

40 Abmat Sit Ups

D.

 – rest –

1 x max rep Bar Muscle Ups Unbroken