Warm-up:
EMOM 12, alternating:
a) 8 Tap Swings on Pullup Bar, pause first 4 reps @ arch and hollow
b) 10 Goblet Squats
c) 12 Russian Kettlebell Swings, light
Gymnastics:
For Total Time:
15 Bar Muscle-Ups
2:00 Rest
25 Chest-to-Bar Pullups
2:00 Rest
35 Pullups
TIMECAP: 10:00
WOD:
5 Rounds For Time:
20 Wall Ball, 20#/14# to 10′
20 Back Extensions
TIMECAP: 12:00
Extra Work:
Snatch without Hook Grip 3-3-3, 3×3