SKILL:
Butterfly pull up Technique
Then –
Attempt 2 sets of Max Butterfly pull ups
rest as needed between sets
** IF you do not have butterfly pull ups then scale- kipping or strict etc..
WOD:
For time:
30 Assault Bike Calories
25 Hand Release Push-ups
— then —
2 rounds of:
20 Assault Bike Calories
20 Hand Release Push-ups
15 Power Snatches, 75/55 lbs
— then —
3 rounds of:
10 Assault Bike Calories
10 Hand Release Push-ups
10 Power Snatches, 75/55 lbs
5 Muscle-ups