WOD: Thursday 250410

• Coaching Brief & Class Overview

Today's session focuses on gymnastics skill development and upper body stamina, starting with bar muscle-up progressions to refine technique. The conditioning piece is a high-intensity AMRAP incorporating double unders, push presses, and bar muscle-ups, testing coordination, pressing endurance, and pulling strength. The session finishes with accessory work to reinforce pulling and pushing mechanics while building shoulder stability.

metcon: "Make Me"

Complete as many rounds as possible in 12 mins of:

50 Double Unders

10 Push Press, 95/65 lbs

5 Bar Muscle-ups

Accessories:

4 rounds for quality of:

12 Ring Rows

6 Ring Dips Double Kettlebell Overhead Hold, pick load, 30 secs