DYNAMIC WARM-UP | 8:00
1 set:
20 mountain climbers
10 staggered-stance good mornings/leg
5 single-arm ring rows/arm

1 set:
20 sit-ups (legs straight)
10 good morning + jumps
5 scap pull-ups

1 set:
20 push-ups
10 burpees
5 strict pull-ups or ring rows

BAR MUSCLE-UP PROGRESSION | 8:00
Kip swings Palms high on the bar, push and pull with the shoulders
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.

PRE-WORKOUT SKILL WORK | 10:00
Increase the thickness of the band in order to increase the difficulty of the movement.
EMOM 7:
1 banded deadlift
– Rest with the remaining time in the minute.

LOADING UP | 7:00
Athletes should perform 3-4 sets of 3 reps.
Increase the load on as many sets as possible until athletes reach workout weight. Athletes should be able to perform 3-5 touch-and-go reps with the weight.
3-4 sets:
3 deadlifts

RX

For time:
12-9-6:
Deadlifts (205/315 lb)
Bar muscle-ups

INTERMEDIATE

For time:
12-9-6:
Deadlifts (145/205 lb)
Chest-to-bar pull-ups + push-ups

BEGINNER

For time:
12-9-6:
Deadlifts (75/115 lb)
Ring rows + push-ups

Accumulate:
1:00 pigeon stretch/side