Practise Bar Muscle-ups

AMRAP in 15min of:
30 Double Unders
20 KB-Swings @Medium Load
10 Ring Rows (Single Ring)


7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
20 Double Unders / 40 Single Unders
15 KB Swings
10 Squats
3: Ski, Row, Assault Bike or Bike
5/5 Crossover Sit-ups
10 Crunches
20sec. Superman Hold

Focus on device:
200m Row / 400m Bike @ 50%
Rest 1min
200m Row / 400m Bike @75%
Rest 1min
200m Row / 400m Bike @ 100%
Rest of the time: easy pace


7min ON / 2min OFF:
Station 1
3x 200m (increase the tempo every set)
Rest 90sec.

Station 2
2 rounds of:
1min Single Unders (both feet take off)
1min Single Unders (alternating feet)
1min Double Unders
Rest 30sec.

Station 3
EMOM for 7min:
8/8 Double KB Gorilla Row

Station 4
AMRAP in 6min:
10/10 Crossover Sit-ups
5/5 Around the World (scale: bend your knees)

Station 5
AMRAP in 6min:
5 Jumping Bar Muscle-ups
10 Heavy KB Swings
Row 100m