(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
Banded Y,W,T,L and 90/90s
Note: https://youtu.be/5Oi2wbddoDE

Warm-up: 10 Min
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Note: https://youtu.be/M7pJVyJe1Co

Skill: 15 Min
Jumping Bar Muscle-ups

Note: focus on keeping arms straight
https://www.instagram.com/p/BmOLoJsnDoi/?utm

Note: Make sure that there is no clearance issues with upper pull-up bars. Also, at Central with straight arms these should be done facing the non-window wall on the wall-mounted bar to avoide any wall collisions.

Workout: 25 Min
6 Min AMRAP
12 Sit-ups
24 DB Snatches (50/35)
36 Double Unders

2 Min Rest

6 Min EMOTM
6 DB Single Arm Push Press (50/35)
6 Toes-to-Bar
6 Box Jumps (24"/20")

2 min Rest

6 Rounds for time
3 Bar Muscle ups
6 DB Bowtie Lunges
12 Wall Balls (20/14 @10')

Scaling:
Light DB, 2X Singles, Jumping MUs