MOBILITY & WARM UP

3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
Row, bike, or ski.
Rest :30 between sets.

2 sets:
5 elbow-to-instep/leg
10 scap pull-ups
10 single-leg toe touches/leg
10 kip swings

1 set:
5 shuttle runs
1 shuttle run is 10 mt down/10 mt back.

SKILLS & SPECIFIC WARM UP

Bar Muscle Ups: Bar at hip height.

3 sets:
2-3 low bar muscle-up turnovers

then:

1 sets:
5 kip swings
5 kipping pull-ups
2 x climbing pull-up drills
2 x 1-3 bar muscle-ups
1 sets:
1-2 muscle-ups

CONDITIONING

“WHAT’S BEYOND””

10 rounds for time:
3 bar muscle-ups*
5 shuttle runs
(1 shuttle run is 10mt down/10mt back.

*Scale to 1 Muscle Up or 5 chest to bar

rest 5 min then:

Accumulate:
30 strict chin-ups