A. GENERAL (6:00)
Amrap 6 minutes
30 Jumping Jacks
6 Inch Worms into jump squat
6 Beat swings

B. MOBILITY / ACTIVATION (2:00)
Hollow body lat pulldown

C1. SPECIFIC (6:00)
1. Jumping Lat to fly
2 x 6 reps
2. Jumping bar muscle up
Go over set grip set up, the jump with hip extension

C2. SPECIFIC (6:00)
Bar muscle up
Athletes doing the RX bar muscle up will do a warm up
set of 2-3 reps
—-
Goblet Squat (Grab Workout Weight)
10 Air squats
2 x 5 Goblet Squats

C2. SPECIFIC CNT’D
Box Jumps
5 Box jumps, normal height
5 Box jumps, workout height

Jumping Bar Muscle ups
5 sets of 2-3 reps
Score: Checkmark
TC: 10 minutes
KG: N/A

Scaling Options
Beginner
Low bar jumping bar muscle ups

Intermediate
Set up to a lower bar

EMOM 15
1- 10 Goblet Squats + 5 Box jumps
2- 10 Box Jumps + 5 Goblet squats
3- 5 Bar muscle ups
@ 70/53 lbs & 30/24”

Score: Checkmark / Comment
TC: 15 minutes
KG: 32/24

Scaling Options
Beginner
1- 7 Goblet Squats + 5 Plate jumps
2- 7 Plate Jumps + 5 Goblet squats
3- 3-5 Jumping Bar muscle ups
@ 35/26, low box or plates

Intermediate
1- 10 Goblet Squats + 5 Box jumps
2- 10 Box Jumps + 5 Goblet squats
3- 5 Jumping Bar muscle ups
@ 44/35, 24/20”

2 x 15/15 Single Leg RDL Dumbbell Switch