WARM UP

5:00 quadrapedal movement

3 rounds:
10 kip swings
10 air squats
10 meter walking lunge

SKILL

Bar muscle up technique
10:00 practice

WORKOUT OF THE DAY

For time:
50-40-30-20-10
Wall ball

*Between each set complete 50 walking lunges and 25 push ups. 20:00 time cap.