Workout of the Day: Thursday August 10

Gymnastics Skill Work

Bar Muscle Up Drills

EMOM 6:

Level 1: Controlled Kipping Swing

Level 2: Pull Up/ Chest to Bar Negatives

Level 3: Hip to Bar Kip

Level 4: Banded or Box Bar Muscle Up

Level 5: Bar Muscle Ups

*See athlete notes for details

Time

Metcon

10 Rounds For Time:

8 Deadlifts (185/135)

6 Strict Ring Dips

4 Strict Pull-ups

200 Meter Run

Time Cap: 30 Minutes