3 Rounds

400 M Run

6 Strict Pull Ups

12 Push Press (95/65)

6 Chest to Bar Pull Ups

12 Push Press

6 Bar Muscle Ups

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If fatigues muscle ups are going to slow you down, break up the other movements more than you normally would. Maximize your legs and hip drive on the Push Press!

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SUGGESTED WARM UP

Laying Down “Y-Ts” = 5 Reps slowly

On Hands and Knees – Reach Unders – 5 reps each side

200 M Jog

5 Scap Pull Ups

5 Scap Push Ups

5 Kips

200 M Jog

6 Strict Press + 6 Push Press (45/35)

3 Strict Pull Ups + 3 Kipping Pull Ups

200 M Run

Stretch wrists / front rack

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