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.