Muscle Ups; Rope Climbs; Hollow Rocks; Single Unders; Wall Balls; Turkish Get Ups


Ring/Bar Muscle Ups:

  • 6 x 1-2, every :60-:90, OR
  • 6 sets of Muscle Up Transitions + 5 -8 Push ups after each set


3 Rounds of:

1:00 Rope Climbs or Strict Pull Ups

1:00 Hollow Rocks

1:00 Single Unders

1:00 Wall Balls (20,14)

1:00 Turkish Get Ups, alternating arms

1:00 Rest

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