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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