| Warmup 3 rounds: 20 du 10 dumbbell shoulder ext rotations 5 shoulder to overhead up to workout weight 5 toe to bar progression reps: Kipping knee raises, kipping leg raises, kipping toes to bar |
| Skill Work 3 sets on the :90 start: Level 1: 3 jumping bar muscle ups Level 2: 3 banded bar muscle ups Level 3: 3 bar muscle ups, add weight as you’re able |
| Workout 5 rounds of 2:00 on, :30 reset 40 double unders 10 shoulder to overhead 95/65 max toes to bar in remaining time Rx+ 115/75 OR 60 du. Whichever you need to work on more |
| Extra Work Longevity: 5 sets of 10 double kb rows–focus on control over weight here 6 nordic hamstring curls Performance: On the 4:00 start x 3 rounds 20 chest to bar Then hit the longevity work as well, but push the weight on the rows |
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