| BMU Skill Work 3 sets Level 1: 10 foam roller straight arm kip swings+14 pause australian rows (at chest) Level 2: jumping bar muscle ups+ jump to hollow/hips to bar kips–reps off feel, just get Level 3: 5-10 bar muscle ups–add weight if 10 unbroken is easy All levels add a :16 hanging l sit/tuck hang after each set |
| Workout 6 rounds 2:00 work, 1:00 rest 50m sandbag carry anystyle 100/70 6 toes to bar max cal bike in remaining time rx+ 10 toes to bar |
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