2:00 Cardio Choice
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2 Sets:
:30 Jump Rope (Singles / Doubles / Practice)
10 Cossack Squats (Slow and Controlled)
10 Alternating Scorpions (2 sec Pause in Stretch)
8/8 Single Leg Crossbody Romanian Deadlift
8 Scapular Pull-Ups
8 Ring Rows
10:00 EMOM
1 Bench Press @ 80%+
Increase loads to a strong single across the EMOM.
Every rep is completed above 80% of 1RM Bench Press.
Tempo: 20x1 (two-second controlled descent, no pause at the chest, explosive drive to lockout)
For Time:
4 Sets
3:00 AMRAP / 1:00 Rest
80 Double Under’s
8 Power Snatch 50/35
Max Bar Muscle-Ups in Remaining Time
*The workout is over when 30 Bar Muscle-Ups are completed or the time cap is reached.
Scale.
120 Single Skips
Bar Muscle Up Progression or Next Best Pull-Up Variation
Time Cap: 16:00
Score = Time
RPE. 8/10
Primary Objective. Complete the buy-in (80 Double Under’s + 24 Dual KB Farmers Lunges) by 2:15 on the clock each interval, leaving at least 45 seconds for Bar Muscle-Ups.
Secondary Objective. Manage grip fatigue across all four intervals. Prioritise quick lunge sets in the first two rounds and use the 1:00 rest intentionally to open the hands and recover.
Stimulus. High Skill Triplet / Grip Fatigue Management
