For time:
50 Wall Balls, 20/14 lbs
10 Bar Muscle-ups
40 Wall Balls, 20/14 lbs
8 Bar Muscle-ups
30 Wall Balls, 20/14 lbs
6 Bar Muscle-ups
20 Wall Balls, 20/14 lbs
4 Bar Muscle-ups
10 Wall Balls, 20/14 lbs
2 Bar Muscle-ups
Goal: Sub 14 mins

A spicy couplet on deck for today that will be a great test of both conditioning and stamina! This accumulates to be a fair amount of volume so if needed, adjust the loading or reps. It will be a good idea to break these up each round into sets that will allow you to stay consistently moving. Bar muscle ups can be modified as needed to either a jumping or banded bar muscle up to help build skill or you can modify to a pull variation that will build strength. If you are working on building strength keep the movement strict by doing a ring row, band assist strict pull-up, or a strict pull-up. Modifying to doing a dynamic pull such as a kipping pull-up or kipping chest to bar pull-up is also a great option.

Post Work
2-3 Rounds For Quality:
50′ per side Banded Lateral Walk
:20sec per side Bird Dog Hold
10 reps per side Alternating Internal Hip Rotation

Accessory work today is focusing on hip and knee health. Use a light mini band for the banded lateral walk. For this movement, focus on control. For the bird dog hold, focus on stability and control. Alternating hip internal rotation should be focusing on building range of motion and be done slowly.