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  GYM SKILLS: Bar Muscle Ups EMOM 10’: 1-2 Bar Muscle Ups for quality / Chest to bar Pull Ups / Kipping Pull Ups for quality WOD: 10’ AMRAP 10 Thruster@50/35 10 Pull Up

WL Split Jerk from the ground - 3-4 reps @climbing every 90” x 6-8 sets WOD: For time: 50-40-30-20-10 DU 25-20-15-10 KB Swing @32/24Kg 12-9-6-3 Push Jerk @ 60/40Kg

TEAM WOD OF 2 7’ AMRAP Cal AB - 30” (switch every 30”) While partner holds Plank -Total Score: Calories Accumulated -Rest 3’- 7’ AMRAP Cal Row - 30” (switch every 30”) While partner Hangs From the bar or Holds in hands 2 heavy Kbs -Total Score: Calories Accumulated -Rest 3’- 7’ AMRAP (switch every