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Components

Pull-ups

Chest-To-Bar Pull-ups

Bar Muscle-ups

Metcon

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Workout

11/19/2021

Skill Work

Today we are working on mastering the Pull-up! From finding the right box height for a Jumping Pull-ups, to practicing technique in stringing together Chest-to-Bar Pull-ups, to finding more efficiency in your Bar Muscle-ups, take this 10 Minute window to challenge yourself get some individualized coaching in one of these movements.

Pull-ups (10 Minutes of Practice)

Pull-ups

Chest-To-Bar Pull-ups (10 Minutes of Practice)

Chest-To-Bar Pull-ups

Bar Muscle-ups (10 Minutes of Practice)

Bar Muscle-ups

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

On a 20:00 Clock:
From 0:00 - 4:00
AMRAP in 04 Minutes:
15/12 Calorie Row
09 Thrusters (95/65)

- Rest 2:00 -

From 6:00 - 10:00:
AMRAP in 04 Minutes:
12 Wallball (20/14, 10'/09')
09 Pull-ups or Bar Muscle-ups

- Rest 2:00 -

From 12:00 - 20:00:
AMRAP in 08 Minutes:
30 Double Unders
08 Single-Arm DB Push Presses (Left) (50/35#)
08 Single-Arm DB Push Presses (Right)

Want to see some of these movements in action? Check out our .