SKILL
EMOM x 12

TTB Conditioning
1: 8-10 Single DB Lat Pull-over
2: 3-4 Front Lever Raise (Legs Tucked)
3: 3-5 Kipping TTB

Bar Muscle-up Conditioning
1: 3-4 Front Lever Raise (Legs Straight)
2: 5-7 Dragon Flag Raises
3: 2-4 Kipping Bar Muscle-up

METCON
AMRAP 15
200m Run
10 TTB/3 Bar Muscle-up
1 Deadlift (125/92.5) or 85-87%

Goal: 6+ Rounds

SCALED
15 V-up