Bar MU progressions

Strength:

3 x
5x Banded kip + press
5x Jump Bar MU
5x strict C2B pull ups

3 x 20-30 sec ring row hold
3 x 20-30 sec ring support hold top
3 x 30-30 sec ring support hold bottom

24min AMRAP:
30/24 cal (BikeErg/RowErg/SkiErg-alternate each round)
30 Deadlifts (70/45kg)
30 Air Squats
30 KB Swings (24/16kg)

10x
100m Walk
200m Run

EMOM 30
1. min 5 Front squat
2. min rest
jne.

Five sets of five strict ring muscle ups

10/9/8/7/6/5/4/3/2/1 for time

• Pushups
• Lunges
• Burpees
• Situps
• Jumping squats

AMRAP 5
3 Deadlifts 100/70kg
3 Box jump overs 60/50cm
6 Deads
6 Box jumps …..
Add 3 reps every round.

Rest 5

AMRAP 5
3 Deadlifts 100/70kg
3 T2B
6 Deads
6 T2B...
Add 3 reps every round.

4 Round AMRAP
A&B
4min work
2min rest

Reps 2,4,6,8,10…

A: HSW (m) & Pull up
B: Wall walk & Power clean @60kg

Four sets of:
5 explosive strict C2Bs
5 slow deep bar dips

1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.
- Kipping Handstand Push-ups
- Negative Handstand Push-ups: Reps 8-6-4-2
- DB Push Press

1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.
- Rope Climb Sit to Stand: Reps 8-6-4-2
- Ring Rows: Reps 24-20-16-12

• Goals for 1a/1b - whatever scaling option is chosen all sets should be tough.