4 Rounds
:30 Easy Row
:20 Moderate Row
:10 Fast Row
Then,
20 Scap Pull Ups
20 Scap Push Ups

Muscle up/pull up/kip practice
Wherever you are at in your bar work we will meet you there and help you because that’s what we do here. We give you goals and chip away at them a little bit at a time.

5 Big Kips, performed as singles
5 Big Kips w/ Lat Push Down
5 Big Kips w/ Lat Push Down + Knees to Bar
EMOM 4 Minutes 1-3 Perfect Bar Muscle Ups

Warm up to your deadlifts weight. try to partner with someone using the same bar.


10 Rounds, alternating full rounds with a Partner
14 Burpee Box Jump Overs 24/20″
10 Deadlifts 245/165lbs
6 Bar Muscle Ups
*this is 50 deadlifts each if you dont time cap. scale wisely

30 minute cap Every other round for each athlete is performed in opposite order (e.g. both athletes’ first round is in the order written, then both athletes’ second round goes in reverse order).

Feel: Gas
Pacing: Reach
Target Score: Finish before the cap
Firebreather Score: Sub-22 Minutes

Scaling:

• BBJO: Scale height before reps, as low as a bar facing burpee if needed. Should never exceed :90 of work.
• DL: 1-2 sets – should be doable unbroken but athletes may choose to break up the set strategically.
• BMUs: 1-2 Sets every time. Reduce reps for athletes so they can practice the skill if they have it, otherwise modify to chest to bar pull ups.

Coach Focus:

Additional Notes/Resources: Note the order reverses every 2 rounds (after both partners perform 1 round).