STRENGTH
Bar muscle-up skill
5-7 reps of each movement
A- Box drill 1
B- Box drill 2
C- Box drill 3
D- Box drill 4
Every 2:00 x 5 rounds
5 reps of either drill 1,2,3 or 4 (athlete-specific) + 20-30 seconds hollow hold *
*Advanced athletes use kipping bar muscle-ups 2-6 reps + 20-30 second hollow hold
METCON
1:30 work 1:30 rest x 5 rounds
10 Burpee box jump overs 24"
Max calories machine in the remaining time.
SWEAT
E4MOM X 8
Machine (Row 15/12 - Bike 12/9 - Ski 12/9)
+ 20 American KB swings
+ 15 Burpees over KB