SKILL
EMOM x 12
TTB Conditioning
1: 10-12 Single DB Lat Pull-over
2: 5-7 Front Lever Raise (Legs Tucked)
3: 3-5 Kipping TTB

Bar Muscle-up Conditioning
1: 5-7 Front Lever Raise (Legs Straight)
2: 5-7 Dragon Flag Raises
3: 3-5 Kipping Bar Muscle-up

METCON

Partner WOD
10 Rounds For Time (Switch After Full Rounds):
15 TTB
10 DB Bent Over Row (2 x 22.5/15)
15 DB Hang Power Clean (2 x 22.5/15)
20 DB Snatch

Time Cap: 35:00
Goal: 3:00/Round

SCALED
5 TTB/15 Knees to Chest