thanks Glen for sharing this with us. this is a great video for getting that Bar Muscle up:

Strength: Rope climb – practice using the legs, wrapping. 4 x 3

For time:
50 Calorie Row
40 Deads, 155/105
30 Box Jumps, 24/20
20 Front Squats, 155/105

rest 2 minutes then:

3 Rounds of:
15 Wall Balls, 20/14
50 Double Unders
15 Wall Balls, 20/14
2 minutes rest between rounds

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