Warmup
2 Rounds Not For Time
50m Walking lunge
30 Jumping jacks
5 Inch worm
20 Bodyweight good morning
10 Air squat (2s pause in the bottom)
Skill
15 minutes bar muscle up practice or 40 total muscle ups
*Practice from the floor as seen in this video if you cannot do a bar muscle up
Workout
50-40-30 Sandbag step ups (25, 20, 15 each leg), 40-100lb bag
Burpees over sandbag
Sit-up
Cool Down
Pigeon stretch for 2 min on each leg
and then