Bar muscle-up capacity

Option 1 – If you can do sets of 6+ reps:
5 Rounds for total reps
Set of Bar muscle-ups
1000m BikeErg

Option 2 – If you can do sets of 3-5 reps:
10 Rounds for total reps
Set of Bar muscle-ups
500m BikeErg

• Go for one big set each round. You can use the bike in two (2) ways: 1) Use it to recover (easier pace) to prepare for your next (big) set, 2) Use it to challenge the next set (harder pace). Choose 1st if you’ll be in the 3-7 range (on average) on your sets. Choose 2nd if you’ll do 8+ reps/set. IF you think you’ll get 0-2 reps/set, choose a movement option from below.

Movement options. Jumping bar muscle-ups with hip snaps → Jumping bar muscle ups → Pull overs → Single kipping pull-ups (focus on max hip thrust)