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

Until 30 Bar Muscle Ups are achieved:
1 set of Muscle Ups*

*Every time you break from MUs perform the following:
– 10/8 Calorie Row
– 10 Power Cleans (135/95)