Warm Up:
Row 500m
Ski 500m
Stretch & Mobilise

Overhead Squat Prep & Tekkers

Bar Muscle Up Tekkers & Practice

5 Rounds for Max Reps of:

30 Seconds of Bar Muscle Ups
30 Seconds Rest
30 Seconds of Overhead Squats @ 30/42.5kg
30 Seconds Rest
30 Seconds of Alternating Lunges
30 Seconds Rest

* Scale WEIGHT as needed
* Scale BMU for Box Assisted/Jumping BMU
* Scale BMU for C2B or Regular Pull Ups (Band, Jumping, Ring Row)


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