Friday, 11.04.16 – Sport
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions B. Back squat, take your time and build to a heavy 5 + 5:00 @ 80-90% effort: 3 bar muscle-ups or 1 rope climb 10 power snatches, 75/55 + 10:00 rest + 2 rounds for time: 25 burpees w/lateral hop over the erg