Today we execute high urgency in our conditioning in order to earn the time and the ability to execute the skill/movement at the end. The stimulus is designed to challenge your conditioning and also your execution. High pressure movements like the double under come at the tail end of each working interval to force focus and composure. Scale the work today so you have at least :30 to attempt or work through bar muscle ups!
:20 easy row
:20 moderate row
:20 fast row
1:00 rest
3 rounds
__________
10 hollow rock
10 Superman
20 single unders or double unders
10 kip swings
2 rounds
10:00 of Bar muscle up/rig skill
- Glide kip practice
- Glide kip + hip to bar pull
- Bar muscle up attempts
- Banded bar muscle up practice
- Jumping bar muscle up practice
RXConditioning:
3:00 AMRAP
15/12 Cal Row
5 Wall Walk
45 Double Under
Max reps Bar muscle up
2:00 Rest
5 rounds
*Score is total number of bar muscle ups
Intermediate:
3:00 AMRAP
12/9 Cal Row
3 Wall Walk
30 Double Under
Max rep jumping or banded BMU
2:00 Rest
5 rounds
Baseline:
3:00 AMRAP
9/6 Cal Row
2 Partial Wall Walk
30 Single under or plate hop
Max renegade row (kneeling) (Renegade Row with Push Up)
2:00 Rest
5 rounds
3x :20 max reps banded tricep push down
:40 rest
