Warm-Up: Coach’s Choice
Strength/Skill: Rig Skill Work: Work strict and kipping movements. Practice pull ups, toes to bar, and bar muscle ups.
WOD: 20 Minute AMRAP
250 Meter Row
10 American Kettlebell Swings (1.5/1)(1/25#)
1 Bar Muscle Up
Stimulus/Focus: This should be a quick moving workout. Aim for 8-10 rounds. Choose a gymnastics scale that challenges you.
Cool Down: Tabata Wall Sits