Warm Up
Mobility
+
AMRAP 5’:5 ring row-10 sit ups-30 DU
Skill
Technique bar muscle ups
Met Con
On a 12-minute clock:
1 minute of GHD sit-ups
1 minute of bar muscle-ups
2 minutes of GHD sit-ups
2 minutes of bar muscle-ups
3 minutes of GHD sit-ups
3 minutes of bar muscle-ups
End Of The Wod
4 rounds
8 KB power swing-12 single leg deadlift KB (12 D/12 G)