Workout 12.16.21

BMU Skill Work
3 sets
Level 1: 10 foam roller straight arm kip swings+14 pause australian rows (at chest)
Level 2: jumping bar muscle ups+ jump to hollow/hips to bar kips–reps off feel, just getĀ 
Level 3: 5-10 bar muscle ups–add weight if 10 unbroken is easy

All levels add a :16 hanging l sit/tuck hang after each set
Workout
6 rounds 2:00 work, 1:00 rest
50m sandbag carry anystyle 100/70
6 toes to bar
max cal bike in remaining time

rx+ 10 toes to bar

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