6 rounds
Hang hold
10 DB Step-up over 2 x 50/35 lbs, 24/20”
Rest 2 minutes
6 rounds
Plank hold
10 DB hang clean 2 x 50/35lbs
Rest 2 minutes
6 rounds
Handstand hold
10 DB Burpees 2 x 50/35lbs
Scaling options:
35/25 DBs or lighter
Ring hold instead of rig hold
Plank hold instead of HS hold (again)
In this workout, teams pairs will have 1 partner holding a position while the other is working on the paired reps.
For time
3 rounds
10 Bar Muscle-ups
10 DB Step up over 2×70/50 lbs, 24/20”
Rest 2 minutes
3 rounds
10 DB floor Press 2×70/50lbs
10 DB hang clean 2×70/50lbs
Rest 2 minutes
3 rounds
10 Deficit Kipping HSPU
10 DB burpees 2×70/50lbs
TC: 30 minutes
Score: Each set for time
KG: 35/25
Scaling Options
Beginner @ 30/20lbs
Couplet 1:
– Ring Rows
– DB step ups
Couplet 2
– Push up
– DB Hang clean
Couplet 3
– DB push press
– DB deadlift
Intermediate @ 50/35lbs
Couplet 1:
– Pull ups
– DB step ups
Couplet 2
– Ring Dips
– DB Hang clean
Couplet 3
– Pike HSPU / HSPU
– DB Burpee
Assault bike
5 rounds
15 sec Sprint
Rest 15 sec
15 sec Sprint
Rest 15 sec
15 sec Sprint
Rest 15 sec
15 sec Sprint
Rest 2 minutes
A. General
400m Run
5 Inchworms
200m Run
7 mini band wall slides
100m Run
10 alternating Y arm raises on a box*
B. Specific
2 sets
3-5 reps on each DB movement
1-3 Hspu Negatives
9 Hollow banded lat pull downs
3-5 reps on the Bar mu progression
Bar mu progression:
Beginner
Lat to fly: https://www.youtube.com/watch?v=ZkGbkqUIZ0U
Intermediate
Glide kip:
https://www.youtube.com/watch?v=5n9O2vOVKeI
https://www.youtube.com/watch?v=5I5tzZa1BVo
https://www.youtube.com/watch?v=Q01QKqEisL8
Advanced
Banded bar mu / Bar mu + spot / Weighted bar mu