1-2 Rounds bMU drills
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)
+
Build to working weight for the KB movements
* Practise few short sets of bar muscle-ups and wall walks between weights
+
@ workout weight
10/7 (cal) Row
5 KB Thrusters
1-3 Bar muscle-ups

– Rest 0:30 –

10/7 (cal) Air/Echo bike
5 KB hang snatches
1-3 Wall walks

– Rest 0:30 –

10/7 (cal) Row
5 KB Shoulder to overhead
1-3 Bar muscle-ups

– Rest 0:30 –

10/7 (cal) Row
5 KB Front squats
1-3 Wall walks