| BMU Skill Work 3 sets Level 1: 10 foam roller straight arm kip swings+10 pause australian rows (at chest) Level 2: 5 jumping bar muscle ups+5 jump to hollow/hips to bar kips Level 3: 3-6 bar muscle ups–add weight if 6 unbroken is easy All levels add a :10 hanging l sit/tuck hang after each set |
| Workout 20:00 AMRAP 25m bearhug carry 100/70 5 wall walks 25m farmer’s carry 2xred/green Rx+ alternate 50 foot hs walk AND 150/100 |
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