WARM-UP
2 ROUNDS
:30 CARDIO CHOICE
10 ALT. LUNGES
10 V-UPS
10 SCAP PULL-UPS
INTO…
SPECIFIC WARM-UP
2 ROUNDS
3 HANG MUSCLE CLEANS
6 FRONT RACK LUNGES
6 UP-DOWNS
6 KIP SWINGS*
*2ND ROUND PERFORM HANG POWER CLEANS
**2ND ROUND PERFORM RING ROWS
SKILL
EMOM X 5 MINUTES
1 BAR MUSCLE UP
1-3 RING DIPS (BOX DIPS/ DEFICIT PUSH-UPS)
WORKOUT
EVERY 4:00 X 4 SETS
20/15 CAL BIKE/ROW/SKI
15 ALT. V-UPS
10 FRONT RACK ALT. LUNGES (135/95)(95/65)
MAX BAR MUSCLE UPS IN REMAINING TIME
(SCORE IS TOTAL REPS OF BAR MUSCLE UPS)
