Skill: Muscle Up and Rope Climb practice.
*Spend 15-20 min. working on the muscle up (bar or rings), or the pull portions of the muscle ups, or rope climbs.
** Remember, you don’t have to climb to 15-20ft to learn to rope climb. A lot of the strength and skills of the movement can be done scaling up and down the first 5 feet.
WOD: Complete 6 rounds for time:
– 7 Chest to Bar Pull Ups
– 21 Double Unders
– 20 yd Bear Crawl (10 yds out and back)