SKILL: FOR QUALITY 5 SETS
2-4 Strict Chest to Bar Pull-Ups+ 2-4 Kipping Chest to Bar Pull-Ups
OR:
1-3 Kipping Hips to Bar + 1-3 Bar Muscle Ups
WOD:
3 Bar Muscle-Ups/Chest to Bar
6 Burpees to plate
9 Kettlebell Swings
10 rounds for time (22 min time cap)
HIIT & RUN
4 Ring Rows/Jumping Pullups
8 Single KB OH Lunges
12 Kettlebell Swings
Run 100m
10 rounds for time (25 min time cap)
HAPPY BIRTHDAY RAE!!!