August 24, 2017

​A. Warm Up
Mobility and activation:
60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

3 rounds of:
10 box jumps
10 KBS
10 calorie row

Scoring: Not Scored

B. Alternating Sets: Double-Under, Bar Muscle-Up
5 sets, starting a set every 3 minutes, of:

1. B1. Max Double-Unders
   
   Coach's Notes:find max double under in 90 seconds 
2. B2. Max Bar Muscle-Ups in 30 seconds
   
   Coach's Notes:Chest to Bar is Scaled 

start  every 3 minutes

C. 20 minute AMRAP of Muscle-Ups, Handstand Push-Ups, and Kettlebell Swings
​Nate
As Many Rounds and Reps as possible in 20 minutes:
In teams of 2

1. 2 Muscle-Ups
2. 4 Handstand Push-Ups
3. 8 Kettlebell Swings @ 2/1.5 pood

Coach's Notes:
alternating rounds