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 3:00 x 5 rounds
5 reps of either drill 1,2,3 or 4 (athlete-specific)
+ 8-10 shelf sit ups
* Advanced athletes use kipping bar muscle-ups 2-6 reps + 8-10 GHD sit ups
12 Minute AMRAP
3 Burpee Pull-ups
6 Hand release push-ups
12 Alternating DB snatch 22.5/15kg