Friday 11/1/2024

Accessory 
Bar Muscle Ups: Week 3
Warm-up skill work: Landing tall with tension - https://bit.ly/3zWmvkF
- Then -
6 rounds, every 90 seconds complete:
* Freedom: 4-7 Bar Muscle Ups
* Independence: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
* Liberty: 8-12 Ring Rows

WOD
"Thriller"
For Time:
50/40 Calorie Row
75 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row
*20:00 Time Cap