7-7-2017

Pull up/Muscle Up Skill *2 rounds each*  

1) Box/Bench assisted Pull up x 5

2) Strict Pull up and pull over

3) Standing KB/DB Press x 8 (L & R)

4) Standing KB/DB High Pull x 8 (L & R) *This one is strict, no swing in the kettlebell.*

 

4 RFT:

5 Pull-Ups

10 Power Cleans (115/75) 

15 Lunges

200m run

*Every 4 minutes perform 2 wall walks