11.17.17

Warm-up
Skills and drills
Junkyard dog

Skill work
Muscle ups/ chest to bar pull-ups or butterfly pull-ups
(per level of athlete, choose one skill. If you have 5 consecutive chest to bar pull-ups work on muscle up kipping. If you have kipping pull-ups in sets of 7+ work on butterfly technique. If you don’t have pull-ups, work on unassisted pull-ups.)

7 minute AMRAP

15 box jumps
3 muscle ups (9 pull-ups)
rest 1 minute

6 minute AMRAP

15 Kettlebell swings
3 man-makers
rest 1 minute

4 minute AMRAP
15 calorie row
3 kettlebell thrusters (hold two KB, one on each side.)
rest 1 minute

Then complete the whole thing as a chipper as fast as possible.
15 box jumps
3 muscle ups
15 kettlebell swings
3 man-makers
15 calorie row
3 kettlebell thrusters

If not enough rowers, have half the class start on the 3rd AMRAP first, then do the 1st and 2nd AMRAP after. Dumbbells can be substituted for KB thrusters if not enough KB’s. Rx on all KB movements is 55/35