WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
8:00 AMRAP
45-second Machine
5 Inch Worms
3 Pike Push Ups
5 Kip Swings
5 Ring Rows
BAR MUSCLE UPS: WEEK 5:
Warm-up skill work: Core to
Extremity - bit.ly/4ecFN33
- Then -
6 rounds, every 90 seconds
complete :
Freedom: 4-6 Bar Muscle Ups
with an extra DIP at the top
of each Bar Muscle Up
Independence: 5-7 Box Bar
Muscle Ups, Kipping Chest to
Bar Pull-ups, or Kipping Pull-
ups, then complete 5 Push
Ups on the ground.
Liberty: 7-9 Ring Rows, then
complete 5 Elevated Push
Ups (hands on box or bench)
WORKOUT PREP -
2 sets:
2 Handstand Push Ups
3 Pull Ups
WORKOUT - Pumpkin Spice
Latte
Freedom (RX’d)
8:00 AMRAP
2-4-6-8...
Handstand Push Ups
4-8-12-16...
Pull-ups
-rest 4:00-
For Time
“Erase your reps” (start
where you left off and go in
reverse)
Score is Part 1. Comment with
your time for Part 2.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Posterior Shoulder
Smash
1 Minute Ring Lat Stretch