April 29, 2016

Skill:
7 x 1 of the Complex:
1 Muscle Up + 3 strict Dips

Or

7 x 3 Chest to Bar Pull ups
7 x 3 strict dips
-Alternate Movements


 MetCon:
8 -7 - 6 - 5 - 4 - 3 - 2 - 1
Handstand Push Ups
Bar Facing Buprees*

*Use parallettes or KB to mimic height of barbell.