SKILL
Level 1
5 Sets
3-6 Unbroken TTB

Level 2
Bar Muscle-up From Box
Build to 3 reps from lowest possible height

Level 3
For Time:
10/15/20 BMU
Every break: 5 Push-ups
Time Cap: 8:00

METCON
For Time:
3 Rounds
8/8 Hang DB Snatch (22.5/15)
8 TTB

2 Rounds
8/8 Hang DB C&J (22.5.15)
8 C2B

1 Round
8/8 Hang DB Snatch (22.5.15)
8 Bar Muscle-up

Time Cap: 14:00
If incomplete, score is rounds + reps

RX+
Alternating on all DB movements

ACCESSORIES
3 Sets
10 Hollow Body Pulses
15 Pike-up

Scaled (From Lying Down Position)
10 Chest Lifts
15 Leg Lifts