Gloppy Yellow

Warm Up: 3 Rounds of: • 10 Jumping Jacks • 10 Squats • 10 Push Ups

Strength Workout: Bar Muscle Up Progression (5 sets of 3 reps each)
1. Scap Pull-Ups x3 Reps 2. Kip Swings x3 Reps 3. Hip to Bar Transition x2 Reps 4. Low Ring Muscle Up Transitions x2 Reps 5. Full Bar Muscle Ups x 1 Rep

MetCon Workout: For Time - 8 Minutes Cap • 20 Burpees Over the Barbell • 15 Toes to bar or knee raises • 12 Chest to bar pull ups or regular pull ups • 9 Bar muscle ups