SWOD

Bar Muscle Up Drills
1) Strict Chin Over Bar Pull Ups – 3 X 3 reps
2) Chest to Bar Pull Ups – 3 X 3 reps
3) Hip to Low Bar – 3 X 3 reps
4) Hip to Low Bar Muscle Up – practice
Note: These drills are intended to build your overall athleticism. However, you should not attempt Bar Muscle Ups until you can perform a Strict Chest-to-Bar Pull Up.

WOD

Complete as many rounds and reps as possible in 12 minutes of:
2-4-6-8-10…
Bar Muscle Ups
Alternating Pistols
Toes to Bar

……….

BURN

Complete as many rounds and reps as possible in 3 minutes of:
6 Push Ups
6 Alternating DB Snatch
6 V-Ups

Note: Rest 1 minute, repeat for a total of 5 cycles. Score is total reps of each cycle. Each cycle begins at the beginning.