Strength/Skill

Back Squats 4×4 @ 70%

W.O.D.

EMOM 18 minutes

1 Bar Muscle Up, plus 5 Jumping Air Squats

(Straight Up, complete both movements in that minute and repeat)

Scale, 3 Pull Ups, plus 5 Jumping Air Squats

(Work on your “next level” pull ups, butterfly kip, standard kip, strict or barbell pull ups)