Waist of Your Jeans

SKILL – Muscle Up Transitions

STRENGTH – Push Press 5 sets of 2

Work up to the heaviest double you can for the day.

METCON – AMRAP in 17 Minutes:

50 Wall balls

40 Kettlebell Swings

30 Push Press

20 Bar Over Burpees

10 Muscle Ups

Level 1 – 20/14, 53/35 (American), 135/95, Muscle ups

Level 2 – 20/14, 53/35 (American), 115/85, Muscle Ups or Bar Muscle Ups (or 2 to 1 chest to bar pullups)

Level 3 – 14/10, 44/25 (russian), 95/65, regular burpees, Pull-ups

Level 4 – 10/6, 35/18 (russian), 75/55, regular burpees, ring rows