Warm up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then:
10 Scap Pulls/Push
10/10 One Arm Bent Over Row
10/10 One Arm KB Bottom Up Press
10/10 One Arm KB Thrusters
50’/50′ One Arm KB OH Carry
Muscle Up complex (5×6-10 reps)
5 sets:
2-5 ring pull ups
2-5 ring muscle ups
Do not reach failure. Adjust reps so that each rep is performed with good form.
Variations:
bar pullups + bar muscle ups
kipping pullup + C2B pullups
ring rows + jumping pullups
Metcon (AMRAP – Rounds)
EMOM 20 mins:
Odd: 6 burpees + 5 hang power cleans @ 60% of 1RM clean
Even: 8/6 cal. row + 5 front squats @ same weight
You should have a 15 sec. rest on each minute. If not, adjust # of burpees and calories.
Variation 1:
5 burpees
5 cal row
barbell @ 50%
Variation 2:
4 burpees
4 cal row
barbell @50%