Pre WOD:

Bar Muscle Up Progression
Level 1: A, EMOM 9
min: 1, 5 Low Bar Muscle Up
2, 3 Hip To Bar
3, 3 Jumping Bar Muscle Up

B, 3 set*3 (Weighted) Strict Pull Up RIR 2

Level 2: E90sec for 9 min (6 set) 1-2 Bar Muscle Up

Level 3: 30 Bar Muscle Up for time

WOD:

A, Back Squat 3 set*3 rep 85%+


B, For time:
60 Unbroken Wall Balls 9/6 kg
400 m Run
40 Unbroken Wall Balls 9/6 kg
400 m Run
20 Unbroken Wall Balls 9/6 kg
Break of Wall Ball=10 Burpees


Cap 15 min

Post WOD:

Shoulder Health:
3 Rounds for quality:
30-60 sec Passive Supinated Hang
12 Cuban Rotation
12/12 Single Arm Leaning DB Raises