Warm Up:
3 RNFT
200m run
10 wallballs
10 burpees
 Skill Development
Kipping/Bar MU
(3+ Bar MU, perform strength)

Strength Accessory:
Work to heavy 3 Snatch, then
2 x 3 @ 90% of H3
WOD
"Barmanda"
9 - 7 - 5
Bar Muscle-Ups
Snatch (135/95)

no Rx+
Scaling:
2x C2B pull-ups/pull-ups

(est time: 5-10 minutes)
September 28, 2017 by Trojan Athletics