Warm-up (No Measure)

Muscle up progression:

3×5 ring pull ups

3×3 jumping muscle up

3×5 hip thrust
Pull as high as you can on your pull ups, jumping muscle up can be on rings or bar, hip thrust – place your heels on a box in front of you and practice getting your hips to the rings.


Metcon (Time)

5 rounds:

10 burpee box jumps

15 power clean (115/75)

Accessory work

Warm-up (No Measure)


20 KB walking lunge (total)

10 KB bent over row (each arm)

1:00 plank (w/ weight if possible)

3 rounds for quality
Take as long as you need to on this. You will perform this without a coach most likely. They will probably be warming up the next class. This is just accessory work for your benefit.


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