Focus: 

6min EMOM

BMU

Bar Muscle Up progressions

 

WOD:  

3 Rounds

20 UB Wallballs 20/14lbs

15 Burpee Box Jumps 24/20′

10 BMU

 

Recovery:

20 Banded pull aparts

10 Scap retract hold retraction for 10 seconds each rep