MONDAY

Warm-Up

15 Prone Swimmers

2 x 5/5 Kettlebell Windmill

Then..

2 Rounds, For Quality

10 Alternating Cossack Squats

10 Russian Kettlebell Swings, Moderate

6/6 Single Arm Ring Rows

Gymnastics Skill

Bar Muscle-Ups

Conditioning

Fitness

Every 10:00 x 2 Sets

3 Rounds

6/6 Single Arm KB Front Rack Lunge

12 Russian Kettlebell Swings

5 Burpee Pull-Ups

Performance

Every 10:00 x 2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 KB Swings

6 Bar Muscle Ups

Kettlebell:  24/20kg

Goals / Stimulus / Objectives

Goal: 6:00-8:00 Sets

Score: Total Working Time

Stimulus: Grip Stamina / High Skill Gymnastics

RPE: 8/10

Primary Objective: Bar Muscle Ups in 2 Sets or Less

Secondary Objective: Lunge Cadence

Today has a high focus on dynamic hip and upper body endurance. Since we'll be swinging the kettlebell all the way overhead, the muscle ups will get sneakily challenging as the rounds pass. Aim to keep the Overhead Lunge pace smooth and try to relax the grip at the top of the swing to maximise your ability to perform on the muscle ups.

Optional Accessories

For Quality:

4 Sets

10 Push-Ups @ 30x1 Tempo

10 Ring Rows @ 30x1 Tempo

Add assistance/load as able while maintaining a perfect tempo.

3 - Negative

0 - Hold at Bottom

X - Explosive Pull/Push

1 - Pause at Top