EMOM 25 min
1) Box jump over
2) Toes to bar
3) Heavy RKBS 24/32 kg
4) Bar MU
5) rest

Goal & Intensity
-Before the workout, we’ll go through different progressions so everyone can choose a variation that challenges them while keeping the reps controlled.
-For muscle ups focus on a strong kip and a smooth pull-to-press transition.
-Through out the practice RPE: 6–7 → technical, not maximal. Perform reps at your own pace with coach support.
-Today’s workout builds broad capacity – explosiveness, core control, strength, and skill.
-Each minute gives you a different stimulus, but the overall pace stays controlled.
-Scale so you can keep moving every minute – e.g., toes-to-bar → knee raises, bar MU → chest-to-bar.
RPE: 7–8 → challenging but steady effort across the full 25 minutes. Advanced members should aim for higher rep range and 8.5 RPE.
Why: This workout combines skill practice with conditioning; you’ll progress in movements while also building the capacity to sustain intensity for longer.