(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min.)
2 Min Bow and Arrow
2 Min Lat Roll

Warm-up: (10 Min.)
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski

Fun: (10 Min.)

NOTE: Many rule options - we usually run this with passing allowed. If you have a large class consider adding a second ball. Use 6 pounders only.

Skill: (10 Min.)
Bar Muscle-up Progression

NOTE: Take everyone through the kip, kip + lat pull-down and kip to hips-to-bar. Then have bars in rack set to a few different heights. Have people dialing in to a height they can get over the bar and finish with a dip. Use jumping BMUs in workout if possible, or sub 8 Ring Rows. Have people start on different movements to be able to share bars.

Workout: (20 Minutes with setup)
6 Rounds for time...
4 Bar Muscle Ups
16 Alternating DB Snatch (50/35)

Jumping BMU or 8 Ring Rows w/Light DB