8am doing work.

8am doing work.

Fitness:

A.) 10-15 min Kipping pull-up practice

Bar muscle up practice

EMOM – 10 min

1st min – 5 kipping pull-ups (focus on technique)

2nd min – 30-40 sec plank hold

B.) 4 Rounds – 4 min to complete

10 Max Height WB’s (during first min)

500M Row (-10 sec each round) (during min 2-4)

Performance:

A.) 10-15 min Kipping pull-up practice

Bar muscle up practice

EMOM – 10 min

1st min – 5 kipping pull-ups (focus on technique)

2nd min – 30-40 sec plank hold

B.) 4 Rounds – 4 min to complete

10 Max Height WB’s (during first min)

500M Row (-10 sec each round) (during min 2-4)

***Try to do wallballs higher than normal.

Do singles if needed. Remember

it’s not for time.***

Competitor:

A.) 10-15 min Bar muscle up practice

EMOM – 10 min

1st min – 2-3 bar muscle ups

2nd min – Bike (medium pace)

B.) 4 Rounds – 4 min to complete

10 Max Height WB’s (during first min)

500M Row (-10 sec each round) (during min 2-4)

***Try to hit at least 12ft high***