General Warm up:

500m rowlover (balance in burpees)
then
2 rounds –
20 bear crawl steps
10 per direction weighted arm circles (small plates)
6 commando push-ups
6 push-ups to side plank rotation (3 per side)
3x 3-way band pull-aparts

CLICK HERE FOR THE WORKOUT EXPLANATION

A. EMOTM 10 min: (skill work: stagger start time for space)
1. 4-6 reps of MU turnover drill.
Even if you don’t have muscle ups, work on
stability in a dip position or dip strength.

May perform on box, parallettes, low rings.


2. 6-8 kips on pull-up bar or rings

B. 50-30-10 for time
– Cal. row (40-20-5 cal. bike)
– Ab-mat sit-ups
– 15-15-15 pull-ups or 6-6-6 MU (bar or ring)*

Pace the pull-ups and rest on purpose, not because you’re forced to.

*To promote more space depending on class size,

1/2 class starts with pull-ups, 1/2 class begins on row/bike.