Cycle through 3 rounds of the following:
Bar Muscle-up, max reps
Sled Push, 40m for time (80/60)
Straight leg/strict hanging leg raise, 10 reps
Air bike, 30 calories for time
-This will be a great opportunity to work on bar muscle-ups no matter what your skill level/experience.
-Scale the bar muscle-ups to a jumping or ban bar muscle-up, we will also set up some low barbells for practice. Scale the sled to a heavy but achievable load. Scale the leg raise to a controlled v-up at the floor.
-Get the work done, then work on mobility to see out the session.