When you see bar muscle ups in the skill, if you don’t have them….. don’t worry. Our coaches will help you with whatever pull up progression you are working on. From ring rows to muscle ups we have you covered.

WARM UP

AMRAP 5 Minutes

8 Ring Rows

8 Burpees

12 Light KB Swings

:10 BMU REVIEW

-Shoulders behind the bar as toes drive in front

Kip Swings

Knees to Bar

Hips to Bar

BMU, BANDED BMU, BOX BMU

:15 SKILL

Every 3 Minutes for 9 Minutes (3 Rounds)

1 Unbroken set of BMU (5+ UB BMU)

OR

Every Minute for 9 Minutes

1-3 BMU / Jumping BMU etc.

:40 WOD

AMRAP 4 Minutes

40 KB Swing 55/35 lb

Max Wall Walks

Rest 2:00 Minutes

AMRAP 3 Minutes

30 KB Swing 55/35 lb

Max Wall Walks

Rest 2:00 Minutes

AMRAP 2 Minutes

20 KB Swing 55/35 lb

Max Wall Walks

Athletes should finish the KBS in 1-2 sets in every AMRAP

Score is Max Wall Walks

Target Score: 15+

:55 COOL DOWN

Thread the needle

Childs Pose