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Sunday 19th September



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



EMOM 15


  • A- 1-2 Legless rope climbs ( 12 RIng rows)

  • B- 12 Burpee box jump overs 24/20"

  • C- Calories machine: Row 16/14 Airbike/ Ski 12/10

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