Skill
Pull Up
Every 2 minutes for 10 minutes
5 Negatives
10 Barbell Rows (Bar in the pull up rig, row chest to bar)
Muscle Up
Every 2 minutes for 10 minutes
5 Transitions on the low Rings
3 Muscle Ups (QUALITY)
Metcon
400 M Run
500 M Row
30 DB Snatch (you do not have to alt)
3 Rounds
**DO NOT DROP THE DBS**
Athletes: Last week to lock in that pulling technique, next week we test! For the workout get a good pace and try to keep rounds between 5-6 minutes.
