Skill


MU Cycle
Every 2 minutes for 8 minutes 
7 Muscle ups 
or 
5 Jumping Muscle ups
5 Pull rings to chest, pause then fast turn over (low rings) 

Pull up
Every 2 minutes for 8 minutes 
12 Seated Barbell Pull ups
1 Negative as slow as possible 
:20 Hollow Hold 


Metcon


40 Cal Bike 
40 Alt DB Snatch 
40 Push ups

30 Cal Bike
40 Alt DB Snatch
30 Push ups

20 Cal Bike
40 Alt DB Snatch
20 Push ups

Fitness: Bike Cals 30-20-10
Performance: As written
Open: As written, weighted push-ups (25#/15#)

Athletes: Pulling work today! This is week 4 be sure to dig in on your weaknesses and focus on correct form.  We are about half way through.  For the workout choose a progression on the cals and push ups that does not take longer than 2-3 minutes pet set.