1 ROUNDS
10/10 SA KB DL (Light)
15/10 SA KB Russian Swing
10 PVC Pass Throughs
250/200m Row

Into…

2 ROUNDS
10 PVC Passover
8 Scap Pull-Ups
8 Kip Swings (executing a perfect hollow arch shape)
8 Ring Rows
200m ROW

BAR MUSCLE UP/PULL-UP PROGRESSION

4 Rounds - 30 secs on / 15 off
Minute 1 - KIP SWINGS
Minute 2 - Jumping Bar Muscle Up or Box Dips
Minute 3 -  Pullup Hold/Negatives/Ring Row Hold
Minute 4 -  Ring Rows

If you do not have a bar MU it will be to work toward your current goal - PU/ C2B etec

3 ROUNDS FOR TIME
5 Bar Muscle Ups
15 Hang Clean and Jerk (Dumbbell) 22.5/15
15 Burpee Box Jumps (box facing)

(Score is Time) - 15 MINS

Option 1: Jumping Bar MU + 1 dip
Option 2: 1 C2B/Pull-up + Push up
Option 3:  Ring Row + Push Up

FINISHER

200m FARMERS CARRY --GRIP BABY GRIP --EVERY TIME YOU BREAK YOU HAVE TO 5 BURPEES WHILE SINGING BABY ONE MORE TIME