1 set w/ a partner:
Partner 1 | :45 single-under
Partner 2 | AMRAP squats

1 set w/ a partner:
Partner 1 | :45 single-single-double practice
Partner 2 | AMRAP 5 kip swings + 5 push-ups

1 set w/ a partner:
Partner 1 | :45 double-under practice
Partner 2 | AMRAP 5 front squats + 5 push presses

1 set:
10 kip swings
12 front squats (empty barbell)
5 kipping pull-ups
10 push presses
5 chest-to-bar pull-ups
8 thrusters
1 climbing pull-up drill (pull-up + ctb+ higher ctb)
6 thrusters
2:00 bar muscle-up practice
4 thrusters
• Athletes need to move at a moderate pace and identify which pull-up/bar muscle-up options will be best for them.

1 set:
25 double-unders
5 pull-ups
5 thrusters (65/95 lb)
4 chest-to-bar pull-ups
4 thrusters (75/115 lb)
3 bar muscle-ups
3 thrusters (85/135 lb)