2 Rounds of AMRAP 2s

1) Bar muscle-ups
2) Handstand push-ups*
3) Toes-to-bars

– Go every 4:00 –

• Choose the hardest variation (see movement options) you can do for at least 8 reps/minute

Flow. Do max-rep bar muscle-ups in a 2-minute window, rest for 2 minutes, then do the same for handstand push-ups and toes-to-bars. Repeat for one more round.
Intent. Build and challenge your gymnastics movement capacity. Be a bit more conservative on the 1st round and avoid going to failure. This way you’ll be able to accumulate more total volume across the 2 rounds.

Movement options.
Bar muscle-up → Jumping bar muscle-ups with hip snap → Chest-to-bar pull-ups → Pull-ups
Handstand push-ups → strict deficit HSPU, 3.5/2” → Wall-facing HSPU → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice