Wod 13/2

Skill 10 min
Muscle Up Transitions
 
Push Press
Take 10 min before metcon, work up to the heaviest double push press you can for the day
 
METCON
AMRAP 17 Min
50 Wall balls 9/6kg
40 Kettlebell Swings 24/16kg, American swing
30 Push Press 50/38kg
20 Lateral burpees over bar
10 Muscle Ups
 
Level 1: 60/43kg, Ring muscle ups
Level 2: Ring muscle ups or Bar muscle ups
Level 3: WB 6/4g KB 20/12kg (russian), 43/30kg, regular burpees, Pull-ups
Level 4: WB 6/4kg, KB 16/8kg (lagom), 20/15kg/55, regular burpees, Bar rows

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