| BMU Skill Work 3 sets Level 1: 10 foam roller straight arm kip swings+12 pause australian rows (at chest) Level 2: jumping bar muscle ups+ jump to hollow/hips to bar kips Level 3: 4-8 bar muscle ups–add weight if 8 unbroken is easy All levels add a :13 hanging l sit/tuck hang after each set |
| Workout 10 rounds of :45 work, :15 rest 1 rope climb max row cals in remaining time rx+ legless |
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