3 rounds for quality

7 ring kip, use false grip
6 hanging hip thrust feet on the box, keep arms straight
5 seated ring rows with a rubber band
4 seated turn overs with a rubber band
3 assisted muscle ups with a rubber band

The Bar Muscle Up

Activation:
-Lats

Practice:
-Jumping Bar MU
-Straight Arm Jump
-Pulling to Chest -> Abs -> Hip
-Gymnastic Kip

EMOM 6
1-4 Bar Mu

Every minute on the minute for 10min

• 3 Squat clean & jerk (60% of 1RM)

Work on your split Jerk. Use light loads. Aim for perfect form every rep.

4 rounds for time
* 400 m run
* 50 air squats

3 rounds

• pull-up/ inverted barbell row 10-12 tempo 3010
• rest 20sec
• ring push up/ dumbbell bench press 12-14 tempo 2010
• rest 3min

7 x Burpee
3 x C&J (50-60%)
7 x KB swing (32/20kg)

Hang snatch 5x3 @ 70% (up wt on last set if you feel good)

10km run

Back Squat ( Paused )

3 x 3 @ target 60% +

Every rep 3-5 Sec at bottom.

Major priority is depth of squat & form

Go Every 3:00.