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Take 10:00 to work on your personal Pulling Gymnastics GOAT. Please try to research (by Googling and YouTubing) some personal drills that you'd like to try. The coaches will help you out as well.
Still working on your base strength for these movements?
Perform an AMRAP 10 of:
A1) 12 Seated Band Rows (w/ a 30X1 tempo)
A2) 12 Low Ring Mt. Climbers (just a controlled tempo, stay tight!)
A3) 12 Calorie Ski Erg
EMOM x 10
1 Bar Muscle Up (or attempt) + 3 C2B Pull Ups
EMOM x 10
Min 1 = 4 Bar Muscle Ups + 8 T2B
Min 2 = 4 DB Squat Snatch (ea arm) (70/45)
Triple T WOD
(Tanks + Teammates!)
Alternate Full Rounds with a buddy:
12 DB Cleans (F = 35/25; P = 50/35; C = 70/45)
6 Burpee Box Jump Overs (C = 30"/24")
*The goal is to be in and around 1:30 per round. Adjust the numbers or scaling options so that your energy output and intensity is in that realm.
**DU's = No more than :45 worth of attempts if doing this. Keep an eye on the intent of the workout. Otherwise, 72 reps of a DU Jump.
Post Results to the comments of this post.