PROGRESSIVE DYNAMIC WARM-UP | 12:00
1 set:
:30 row (easy pace)
10 weighted med-ball sit-ups with straight legs
10 hanging knee raises
20 alternating lunges

1 set:
:30 row (moderate pace)
10 GHD sit-ups to parallel
10 knees-to-armpits
20 alternating single-leg squats to a box

1 set:
:30 row (workout pace)
10 GHD sit-ups
10 toes-to-bars
20 alternating single-leg squats

CALORIE TEST | 4:00
2 sets:
1:00 max calorie row
– Rest :30

-Then-

BAR MUSCLE-UP PROGRESSION | 11:00
Kip swings Palms high on the bar, push and pull with the shoulders
3 Kip swings + 3 kips Small push and pull, then a bigger push and pull
Kipping pull-up Press down hard on the bar, then pull
Chest-to-bar pull-up Big push away at the top of the rep to reset the swing
Climbing pull-up drill Chest-to-bar, then sternum-to-bar, then belly-to-bar. Climb as high as possible by the third rep.
Bar muscle-up Lift the legs quickly, then pull back against the bar and thrust the hips toward the bar.

RX

For time:
18/25-cal. row
20 GHD sit-ups
5 bar muscle-ups
18/25-cal. row
20 toes-to-bars
5 bar muscle-ups
18/25-cal. row
20 single-leg squats
5 bar muscle-ups
18/25-cal. row
20 walking lunges
5 bar muscle-ups

INTERMEDIATE

For time:
15/21-cal. row
20 GHD sit-ups
5 pull-ups
15/21-cal. row
20 toes-to-bars
5 pull-ups
15/21-cal. row
20 single-leg squats
5 pull-ups
15/21-cal. row
20 walking lunges
5 pull-ups

BEGINNER

For time:
9/12-cal. row
20 sit-ups
5 ring rows
9/12-cal. row
20 hanging knee raises
5 ring rows
9/12-cal. row
20 air squats
5 ring rows
9/12-cal. row
20 walking lunges
5 ring rows

Accumulate:
1:00 groiner stretch/side
1:00 press-up hold