WOD
[A] For time:
9 Bar Muscle Ups
21 Dumbbell Push Jerks, 20kg (15kg)
7 Bar Muscle Ups
15 Dumbbell Push Jerks, 20kg (15kg)
5 Bar Muscle Ups
9 Dumbbell Push Jerks, 20kg (15kg)

[COMPETITION TRAINING]
[B] Back Squat
3-3-3-3
[C] AMRAP 5 mins
Deficit HSPU 4″ (2″)

Photo Credit: Wendy Swift

Marco jump_preview.jpeg