Push Pull Couplet

1) Gymnastics Skill (10 min)
Bar Muscle-up Practice
Level 1 – Kipping Technique and or Kipping Pull-ups
Level 2 – C2B
Level 3 – Bar Muscle-up

AMRAP 10 (Easy Pace)
Level 1: Kipping and Kipping Pull-up Practice
Level 2: Unbroken set of – 3 Kipping Pull-ups + 3 C2B
Level 3: Unbroken set of – 3 C2B + 3 Bar Muscle-ups

Note: If you have your bar muscle-ups work on fine tuning your technique such as your kip swing, the turn over or cycling bar muscle-ups.

2) WOD (10 min)
5 Rounds
3 Bar Muscle-ups
25/20 Cal Row

Note:  If you don’t have bar muscle-ups use any pull-up variation such as a chest to bar pull-up and x2 reps (eg. 6 C2B)

3) AP
3 Rounds
30/21 Cal AB
Rest 90 sec