Flipping things around for this WOD guys…We’ll start off with a sprint style conditioning piece, heavier power snatches and bar muscle ups. You should be doing quick singles on the power snatch unless you are RX’ing (and can still touch and go). Scale bar muscle-ups to jumping bar muscle ups 1:1 or c2b pull-ups 1:1 as needed and depending where you are in the bar muscle up progression.

After the met-con we’ll be hitting some timed accessory work, bicep curls and barbell roll-outs.

For Time
12-9-6
Power Snatch (135/95)
Bar Muscle-Ups

EMOM x 10 Minutes
A. Barbell Roll Outs x 8
B. Bicep Curls x 10