Accessory
Bar Muscle Ups
Warm-up skill work: Tension is key
– Then –
8-minute EMOM [30 seconds of MAX effort in each minute]
Advance:
Even Minute: 30 seconds of max Bar Muscle Ups
Odd Minute: 30 seconds of max Hollow Rocks
Moderate:
Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position
Beginner:
Even Minute: 30 seconds of max Ring Rows
Odd Minute: 30 seconds of max Hollow Hold in Tuck Position
WOD
5 sets
2:00 AMRAP
15/12 Cal Ergo
Max Devils Press (2x 22.5/15 kg) in Remaining time
-Rest 2:00 between sets-