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Monday, November 22, 2021


Pull-up Practice:

4 Sets:

10 Arch/Hollow Body Transitions

5 Kip Swings

5 Pull-ups (Kipping/Strict/Butterfly)

Muscle Up Practice:

4 Sets: 

5 Banded Ring Muscle-up Transitions

10 Glute Bridges

1-3 Ring Muscle Ups



Power Snatch 

Bar Facing Burpees


Rx+: 135/95#, Chest to Bar Pull-ups

Rx: 115/85#, Pull-Ups

Intermediate: 85/65#, 8-6-4-2 Pull-Ups

Scaled: 65/45#, Ring Rows

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