Run 1000m with 12.5/7.5kg sandbag as buy-in
15 Kettlebell swings 24/16kg
10 Minute AMRAP
20 GHD Sit-ups
10 Squat cleans 90/60kg
Build to a 2RM in 15 minutes
EMOM 10 Mins:
3 Bar muscle-ups
Max double unders in remaining time
Score is total double unders.
Alternatively, spend 10 minutes practicing bar muscle-ups.
Please do not use bands. Instead, practice your kip and timing of hip bump to lift the body to the bar.