A. GENERAL (6:00)
Partner Warm up
4 sets (2/partner)
While 1 partner performs 30 single or double unders
Part 2 performs 3 burpees + Mountain climbers in remaining time

B. MOBILITY / ACTIVATION (2:00)
Child pose lat stretch
45-60 sec / side

C1. SPECIFIC (8:00)
1. Technical primer BMU (Advanced)
Low bar hip to bar + Jumping bar muscle up
2-4 sets of 2+1

C1. SPECIFIC (Cnt’d)
1. Technical Primer C2B (Int Beginner)
Banded PVC “Kipping” Pull downs
2-4 sets 3-4 reps

2. Practice
Advanced: Bar muscle ups
Int: C2B / Pull ups
Beginner: Kip Swing

C2. SPECIFIC
Ring Dips
5 Jumping ring dips / Bench Dips (easy)
5 Ring Dips / Harder jumping ring dips or bench dips
—
Shoulder to overhead
5 Push Press @ Empty bar
5 Push Jerks @ empty bar
5 Shoulder to overhead @ workout weight

Bar Muscle ups
3 sets of
1:00 Max Bar muscle ups
1:00 Rest
– Or –
1:00 Max Kipping C2B Pull ups
1:00 Rest

Score: Total reps
TC: 6 minutes
KG: N/A

Scaling Options
Beginner
Max Strict band assisted pull ups

Intermediate
Max Kipping Pull ups

3 rounds for time
45 Double unders
15 Ring dips
45 Double unders
15 Shoulder to overhead @ 95/65 lbs

RX+ = Strict ring dips

Score: Time
TC: 14 minutes
KG: 43/30

Scaling Options
Beginner
45 Single unders
10 Box dips
45 Single unders
10 S2O 45/35 lbs

Intermediate L1
45 Double unders
15 Jumping Ring dips
45 Double unders
15 S2O @ 75/55 lbs

Intermediate L2
45 Double unders
7-10 Ring dips
45 Double unders
10 S2O @ 95/65 lbs

Seated Band rows
3 x 20
-Rest 1:30-2:00 b/w-

Goal: upper pull, antagonist accessory