Skill:
Bar Muscle Up
8 Arch to Hollow Kip
8 Hand Release Kip
8 PVC Transitions
6 Air Chair Kip
10:00 EMOM Practice:
Option 1:
Every 1:00 for 10:00 (Building some shoulder and scapula stability)
Odd: 10 Scapula Push-ups 2s Hold
Even: 10 Scapula Pull-ups 2s Hold / 10 Seated Rear delt. raise
Option 2:
Every 2:00 for 10:00 (Practice to get a better, higher kip and maybe your first Muscle up)
4 PVC Transitions
2 Arch to Hollow Kip
2 Hand Release Kip
2 Air Chair Kip
1 Muscle Up
*Feel free to add more rounds in each 2:00 but don’t get too tired or rip hands, you will need them for the metcon.
Option 3:
Every 2:00 for 10:00 (Work on more efficient kip and control)
3 T2B
2 C2B
1 MU
*Feel free to add more rounds in each 2:00 but don’t get too tired or rip hands, you will need them for the metcon.
Metcon:
For Time:
50 Box Jump Overs 60/50 cm
50 Horizontal Ring Rows (Feet on the ground)
30 Box Jump Overs
30 C2B Pull-ups / Pull-ups / Seated Pull-ups
10 Box Jump Overs
10 Bar Muscle Ups / C2B Pull-ups / Burpee Pull-up
Competitors:
Upper Max Effort:
Work up to 3RM
Floor Press
Lower Accessory:
4 Rounds
8 (L+R) KB Bulgarian Split Squats
1:00 Rest
20 Deathmarch Steps
1:00 Rest
-then-
3 Rounds
L-Sit – max hold
Rest 1:30
