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)
+
Build to workout weight for DB CnJ
* Few short sets of other movements between sets
+
@ workout weight
10/7 (cal) Air bike
4 Single-arm DB clean and jerks
2 Bar muscle-ups
10 GHD sit-ups
7.62m Handstand walk

3 Rounds @ 1-2 RIR

8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

DB Cycling – Medley ladders

12-10-8-6-4 of each:

Single arm DB power snatches, alternating
Single arm DB overhead squats (reps/side)
Single arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..
Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

EMOM 12 Work 0:45 / Rest 0:15

1 minute : Push-Ups
2 minute : Box Step-Overs
3 minute : Bike Calories
4 minute : rest

( AMRAP )

Clean & push jerk 5 x 3
Hip thrust 4 x 6-8
Bulgarian split squat 3 x 8
Knee flx/ext 3 x 8-10
HS practise

6-4-2-2-4-6

5 rounds for time:


200m Run
4 Ring muscle ups

8 Bar-facing burpees

12 Power Snatches @ 43/30kg (95/65lbs)

Time cap. 16:00

– Rest 8:00 –

5 Rounds for time
200m Row
40 Double-unders
8 Wall-facing handstand push-ups
12 Front squats @ 43/30kg (95/65lbs)

Time cap. 16:00

SESSION NOTES
Overview. This will be a hard session. Two balanced pieces that mix cyclical starts with gymnastics and light barbell. For both parts, the key is to stay composed under fatigue and to find a pace that allows you to keep moving.
Strategy.
Part A – Run at a pace you can repeat for all 5 rounds without your muscle-ups suffering, think smooth, not sprinting. Hit muscle-ups in planned sets or unbroken. Keep burpees at a steady rhythm with no long pauses on the floor. Snatches should be efficient from the start; use hip drive, control the bar path, and avoid early redline so you can cycle reps at a sustainable speed. It is fine to break these into sets from the 1st round.
Part B – Just like with the run, row at a pace that’s repeatable and allows you to transition quickly to the rope. Keep the double-unders unbroken if possible. Stay efficient on wall-facing HSPUs: small breaks before fatigue hits are better than grinding to failure. Aim for unbroken front squats if you can. Squat clean into the first rep and hold onto it until you’re done.
Instructions.
– Set up so you can use the transitions as short rests between movements
– Have a plan for muscle-up and wall-facing HSPU breaks before you start.
– Keep barbell loading light enough to maintain speed and mechanics across all rounds.
Debrief. Take 2–3 minutes after the workout to reflect
– Where did you gain or lose the most time in each part?
– Did your movement quality hold up across all rounds, especially under fatigue on the higher-skill pieces?
– Were your runs/rows paced to support the other movements, or did they bleed into your performance?
– How well did you stick to your planned strategy?
– Name two (2) things that worked well today and one (1) change you’d make next time.
Movement options.
Alternate rep scheme → A: 3-6-9 / B: 30-6-9 (keep the run/row the same)
Run/Row → 200m SkiErg, 500m BikeErg, 15/12 (cal) Air bike
Ring muscle ups → Bar muscle-up → Chest-to-bar or regular pull-up (8 reps)
barbell weight → 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Hand-release push-ups

30s on / 15s off for 3 rounds:
a) copenhagen plank, L
b) copenhagen plank, R
c) s.l. v-up

Bike 12 cal
Wall walk 3
Bike 12cal
Su/Du 20-30

2 min ON: 1 min OFF x 4
18 cal
Max rep BMU/pull-up