WARM UP
EMOM 9:00:
1) 10 kip swings + 10 ring rows
2) 10 banded pull aparts + 10 push ups
3) 10 down dog to up dog
SKILL
Bar muscle up progression:
-straight arm press downs
-banded assist
WORKOUT OF THE DAY
EMOM 20:00:
1) 10 push press
2) 15 bent row
3) 20 abmat situps
4) Rest
RX: (115/75)
55+: (95/65)
Lv2: (135/95)