Specific Warm-Up:
2 sets:
1 bar muscle-up
3 hand-release push-ups
:15 rest
– Use workout variations.
WOD:
EMOM 10:
3 bar muscle-ups
10 hand-release push-ups
Intermediate:
EMOM 10:
2-3 jumping bar muscle-ups
8 hand-release push-ups
Beginner:
EMOM 10:
5 jumping pull-ups
5 hand-release push-ups from the knees
Home Workout:
EMOM 10:
3 double-dumbbell devils presses (35/50 lb)
10 hand-release push-ups
Movement scaling options:
Bar muscle up: Reps, jumping bar muscle-ups, jumping pull-ups, inchworm + push-ups
Hand release push ups: Reps, hand-release push-ups from the knees
Post-Workout Skill Work:
Accumulate:
50 GHD hip extensions