Warm-Up
2 ROUNDS
10/10 Thoracic Rotations
10 Scap Pull-Ups
10 Alt Groiners
Into…
AMRAP x 6 MINUTES
10 Tight Kipping Swings
10 Alt Box Step Ups (lower than workout height)*
10 Empty BB Strict Press
*Switch to Box Jumps at 3:00
Skill
EMOM x 10 MINUTES
MIN 1 – Bar or Ring Muscle Up Practice
MIN 2 – 3 Cycled Push Jerk (Building)*
*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.
(No Measure)
Workout
AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)
9 Box Jumps (30/24)
(Score is Rounds + Reps)
MU Option 1: Jumping Ring or Bar Muscle Up
MU Option 2: 6 Ring Rows or Strict Pull-Ups
Cool Down
FOR RECOVERY
5:00 Foam Roll Upper Back
(No Measure)
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