Warm-Up

1:00 Puppy Dog Pose
15 Prone Swimmers
2 x 5/5 Kettlebell Windmill

Then..
9:00 minutes, For Quality
12 Alternating Cossack Squats
9 Russian Kettlebell Swings, Moderate
6/6 Single Arm Ring Rows
3/3 Pistol Box Step-Downs

Gymnastics skills
Bar Muscle ups or pull up progressions

Wod
“An Old Wooden Ship”
Every 10:00 x 2 Sets
3 Rounds
6/6 Single Arm Overhead Lunges
16 American Kettlebell Swings
6 Bar Muscle Ups
Kettlebell: (53/35lb, 24/16kg)

Level 2:

Every 10:00 x 2 Sets

3 Rounds
6/6 Single Arm Overhead Lunges
16 American Kettlebell Swings
6 Burpee Chest to Bar
Kettlebell: (44/26lb, 20/12kg)

Level 1:
Every 10:00 x 2 Sets

3 Rounds
6/6 Single Arm Kettlebell Front Rack Lunge
16 Russian Kettlebell Swings
6 Burpee Pull-Ups

Goal: 6:00-8:00 Sets

Score: Total Working Time

Stimulus: Grip Stamina / High Skill Gymnastics

RPE: 8/10

Primary Objective: Bar Muscle Ups in 2 Sets or Less

Secondary Objective: Lunge Cadence

Today has a high focus on dynamic hip and upper body endurance. Since we’ll be swinging the kettlebell all the way overhead, the muscle ups will get sneakily challenging as the rounds pass. Aim to keep the Overhead Lunge pace smooth and try to relax the grip at the top of the swing to maximize your ability to perform on the muscle ups.

Optional Accessories

For Quality:

5 Sets

10 Push-Ups @ 30×1 Tempo

10 Ring Rows @ 30×1 Tempo

Add assistance/load as able while maintaining a perfect tempo.

3 – Negative

0 – Hold at Bottom

X – Explosive Pull/Push

1 – Pause at Top