EMOM 6 @ increasing pace
1) Air bike
2) SkiErg
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling goblet get-ups
10 Scapular pull-ups
5/side Half kneeling bottom-up presses
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
+
@ increasing pace
3 Burpee box get-overs
6 GHD sit-ups
9 Wall balls
3 Bar muscle-ups
9 Wall balls
6 GHD sit-ups
3 Burpee box get-overs