Warm-up & Skill Progression (BMU)

Conditioning:

Second option with lower weight and skill.

From 0:00-8:00 for time:

12 Front Squats 155/105

24 Chest to Bar Pull-ups

12 Front Squats

@8:00-16:00 for time:

8 Front Squats 135/95

12 Bar Muscle-ups

8 Front Squats

Strength Finisher:

Every Minute on the Minute x 6min

1- 15sec Bat Wing Hold + 10 Supinated Grip Bent Over Rows

2- Standing Dumbbell French Press x 15 reps