Skill:
Pull ups:
10 set of Negative singles…GO AS slow as you can on the negative
Bar Muscle up:
5-10 good reps rest as needed "BMU get out of pool w box"
Conditioning:
4 Round, 1 Min at each Station (Total time 20min ) Each Round is: 1 Min Max Ring Row 1 Min Max Push Ups 1 Min KB Swings (55/35) 1 Min Goblet Squats
Rest Score: Total Completed Reps for the WHOLE thing • Goal: 160 Reps + (Can you get over 200??)