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Sunday 21st November



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



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