Skills first, 10 rounds second

Strength

E2M10M

FITNESS: 1 Jumping Bar Muscle Up + 2 Strict Pull-ups
PERF / COMP: 1-3 Bar Muscle Ups
20s Handstand Hold or 10m HS Walk

 

MetCon

10 Rounds for Time:

FITNESS
10 Rounds for Time:
3 Jumping Bar Muscle Ups
5 Box Jumps or Step Ups 24/20
5 DBL DB Thrusters 35s/20s

PERFORMANCE
10 Rounds for Time:
3/2 Bar Muscle Ups
4 Box Jumps 36/30
5 DBL DB Thrusters 50/35

COMPETITION
6/4 Bar Muscle Ups
4 Box Jumps 40/36
5 DBL DB Thrusters 70/50