Mobility + Body Heat
20/20 Lateral and Medial Line Hops
10 Alternating Scorpions
10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)
10 Alternating Active Pigeon Stretch
General Prep
2 Sets
20 Double Unders or 35 Single Unders
5 Hang Muscle Snatch
5 Hang Power Snatch
8 Bar Kip Swings
4 jumping pull ups with controlled eccentric

Build to Working Loads on the Power Snatch over 2-3 minutes, then get into the Bar Muscle-Up Progression
Gymnastics Skill Session

10 minutes or so prepping for Bar Muscle-Ups and Going over Progressions
Bar Muscle-Up Skill Progressions

Workout
“Guano Madness”

20:00 AMRAP
45 Double Unders
9 Power Snatch
5 Bar Muscle-Ups
Barbell: 115/75lb, 52/34kg

Level 2:
20:00 AMRAP
45 Double Unders
9 Power Snatch
5 Banded Bar Muscle-Ups or Burpee Pull-Ups
Barbell: 95/65lb, 43/30kg

Level 1:
20:00 AMRAP
60 Single Unders
9 Hang Power Snatch
5 Burpee Jumping Pull-Ups
Barbell: 65/45lb, 30/20kg

Masters 55+:
20:00 AMRAP
45 Double Unders
9 Power Snatch
3 Bar Muscle-Ups
Barbell: 75/55lb, 34/25kg


Goal: 7+ Rounds

Stimulus: Grinder Pacing Focused Workout / Barbell Cycling and High Gymnastics
RPE: 8/10

Primary Objective: Maintain a pace as close to 2:00-2:30 a round as possible
Secondary Objective: Keep the Bar Muscle-Ups to 2 sets or less.

Workout Strategy:
Pacing is key in this 20:00 AMRAP. Start each round smooth and relaxed on the double unders—unbroken is ideal, but quick breaks won’t hurt if it keeps your heart rate down. Move into the power snatches with quick singles as the suggested style to tackle this one today. If athletes choose to touch and go, we should suggest only small quick sets of 3 to keep grip fatigue to a low. The barbell weight is moderate, so efficiency matters more than speed. For the bar muscle-ups, break them early if needed to avoid failure, fast singles or small sets can keep you moving. Set a goal to maintain steady round times and avoid big drop-offs late in the workout. Think of this as a rhythm workout, find yours early and stay in it.

Movement Modifications:
Double Unders: Adjust to 25 Double Unders or 60 Single Unders
Power Snatch: Adjust load first and then secondary adjust to a Hang Power Snatch
Bar Muscle-Ups: Lets adjust to Burpee Pull-Ups as the primary modification today, but we could also move to Banded Bar Muscle-Ups, or stay with a strict modification as 5 Strict Pull-Ups + 5 Strict Dips.