I had a lot planned today and tried my best to fit it all within my lunch break!

Warmup
EMOTM 10
20 Swings for KB Challenge

Skill
Practice Bar Muscle up using the Rogue RPG pullup system. I have these on a static pullup bar but this was my first time on the swinging bar. It took some time but I eventually got the timing down.

WOD
A: 100 Hand release pushups for time
3:58

B: 3RFT
8 Split Snatch 95lbs
7 Bar Muscle up or Pullups
220Yd sprint
this was a fun one! Split snatches felt fine through the WOD. I struggled to get 1 muscle up first round and failed on 3 attempts so I took off on my run to keep things moving. 2nd round was all pullups. 3rd round I missed my first bar muscle up attempt but completed one on my 2nd try. then finished with 5 more pullups and the run.
Time: 11:14