Muscle Ups

WARM UP
2 rounds
Run 200m or row 250m
10 Inch Worms
20 Squats
30 Jumping jacks
10 Superman hold

MOBILITY & SKILLS
Kipping – Bar Muscle Up

CONDITIONING
5 Rounds For Time
400 mt Run
5 Bar Muscle Ups
12 GHD sit Ups

ACCESSORY WORK
On the Minute x 10
200 mt Sprint

WARM UP
2 rounds
Run 200m
10 Pull Ups Swing/Toes to bar
20 Back Extensions
30 Push-ups
40 Squats

MOBILITY & SKILLS
Shoulders – Kipping – Muscle Ups ( Ring – Bar )

STRENGHT
Clean High Pull
3-3-3 #80%
Rest 3′
Front Squat
3-3-3 #65%

CONDITIONING
3RFT:
6 Strict Pull Ups
6 C2B
6 Bar Muscle Ups
Rest 1:00 min between rounds

Warm-up: 2 rounds

Run 200m or Row 250m

10 Inch worms

20 Squats

30Jumping jacks

20 Hollow Body Rock

10 Superman hold

Mobility & Skills

Kipping – Chest To Bar – Muscle Ups

A) For Time

600-500-400-300 mt

Row

2-4-6-8

Bar Muscle-Ups/ Chest To Bar Pull Ups

Time Cap 15′

Rest 3′ Then:

B) BENCHMARK WOD

“ANNIE”

50-40-30-20-10 Reps For Time

Double-Unders

Sit-Ups