Bar muscle up

A)hollow box slides 3x 6-10

B) 3 position bmu on box (4x2-3 reps
- arch
- Jump to hollow
- Support

C) Low bar box as hip to bar + transition

D). Jump to hollow + hip to bar
E). Banded hip to bar + transition

8 Rounds x Every 1:30

3 Strict Chin-Ups ( Use Band or Weighted )

OPTIONAL COOL DOWN
2-3 SETS
5-10 Barbell Rollouts
5/5 Sciatic Nerve Floss
10 Sumo Stance Good Mornings

A,
Every 5 mins for 15 mins do:
8 Front Squats, 61/43kg
16 Box Jumps, 60/50cm
24/20 echo Bike Calories
16 Burpees
8 Push Press, 61/43kg

Goal is to have a sustained effort throughout and finish each round in a similar time.

B,
For distance:
Monostructural Cardio: 1x 25 mins
Post Recovery:
Bike, Row, or Ride at a Recovery pace till the clock hits 25 min

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating
+
2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet
3 – 5 Supine dowel hip snap rollover drills

3 kierrosta
A1) bulgarian split squat käsipainoilla x5+5
A2) askelkyykky käsipainoilla x5+5
A3) ghd jalkojen nostot x10

5x every 2 min
7 Strict Deficit HSPU
- No prescribed deficit
- if can't press up do every 3 min negative deficit HSPU

24min EMOM
1.min Ergo cal
2.min 8x 2kb thruster, rest of the min. burpee
3.min rest

Seated Shoulder press 2x10, 1x8

Tiukka rengas mu 4x1