warm

e musical medicine ball

t 10 ball press, 20 jumping jacks arms all over, 8 mb push press, 15 jumping jacks, 6 mb thruster slams, elbow to instep holds x:30 ea open notebook x 4 ea, alternating lay stretch x 5 ea, push-up handwalk x 3, 5 ball slam

skill

e db snatch, jumping bar muscle -up

t power snatch, pull-up / bar muscle-up work

work

e 6:00 AMRAP

6 db snatch, 4 burpee and jump over your dumbbell, 2 jumping bar muscle-ups

t 19.4

3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

game

tunnel tag

 

Megan Kestel

Written by: Megan Kestel

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