4 Rounds:
10 Sandbag ‘Good For Yous’ Rest 2:00

Other options:
Front KB hold, or a heavy goblet hold.
3 Rounds:
30 Wallballs 20/14
6 Bar Muscle Ups

Performance: Chest to bar

FItness: 14/10, pull-ups
Bar Muscle Up prep:
Jumping Kip Swing, 5 reps
Kip + Knees Up, 4 reps
Kip + Knees + Hips to the bar, 3 reps
2 Bar Muscle Ups

Stimulus for the wall balls today is three sets or less for each round at most, muscle ups are meant to be two sets or less each round.

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