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1) Crawling Warm-Up (focus on hollow position)

2) Scap Pull-Ups, Lat Activation Hold, Kipping

3) Jumping Variations on Bar Muscle-Ups

4) Banded Bar Muscle-Ups Practice (Using a band: 2-3 Kips + 1 Bar MU)

SKILL WOD: Bar Muscle-Ups, 10-minute EMOM:

  • ME UNBROKEN reps, Bar Muscle-Up

  • REST with time remaining in minute upon breaking


1) Lat Smash & T-Spine Extensions

2) Hollow Arch Stretch

3) High Glute Smash

4) Olympic Wall Squat w/Rotation

WOD: Perform a 20-minute AMRAP using the following:

  • 5 Weighted Pull-Ups (25/15lb plate)

  • 10 Weighted Push-Ups (45/25lb plate)

  • 15 Goblet Squats (70/45)


1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Tabata Weighted Side Plank, 2-minutes per side (25-45lb plate)

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility

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