June 5, 2021

Saturday, June 5th 2021

Warm-up
A. General
5min Bike, row, ski, or run
*every min complete 3-5 burpees

B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch

C. Specific
3 sets
5 Deadlifts @ascending
10 Scap pull + hollow body

Bar mu drills**

**Bar muscle up Drills**
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow

Intermediate:
3-5 Glide Kip
3-5 Hip to Bar

Advanced:
3-5 Explosive Arch to Hollow + hip to bar

1-3 Bar muscle ups:
Regular, weighted, jumping

Metcon
Metcon (Time)
For Time
10-8-6-4-2
Bar Muscle-ups
Deadlift @ 315/225lbs
40-30-20-10 Bar facing burpees

KG: 140/100
Score: Time
TC: 22mins

Scaling options
Beginner
10-8-6-4-2
Assisted pull-ups
Deadlift @heavy
20-15-10-5
Bar facing burpees

Intermediate
10-8-6-4-2
Jumping Bar mu or CTB
Deadlift @ 275/185lbs
40-30-20-10
Bar facing burpees

COMP
8-6-4-2 Burpee Bar Muscle-ups
80-60-40-20 Double unders

Metcon (Time)
Team Version
Both partners working at a time. As one partner works on the couplet then other attempts to get as many bar facing burpees as possible for time and total reps. (Switch partners as needed)

P1:
20-16-12-8-4
Bar Muscle-ups
Deadlift @ 315/225lbs

P2:
Max Bar facing burpees

Metcon (AMRAP – Reps)
Number of Max BFB

Extra Accessory
Metcon
4 rounds
50′ Farmer Carry @Heavy
Rest 30 sec
50’/side Backward sled drag** @Heavy
Rest 30 sec

Core stability

Points of performance:
– Stay upright on the carry
– Focus on upper back tension on the drag