Tuesday December 2nd

General Warm-Up
2:00 Cardio Choice
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:20 Alternating Arm Swings
:20 Back Slaps
5/5 World's Greatest Stretch
10 Down Dog Toe Touch
:15/:!5 Single Arm Plank
10 Bear Plank Shoulder Taps
:15 Hollow Hold
:15 Arch Hold
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:30 Jump Rope
25ft (7.5m) Inchworm Walk-Out
:15 Active Hang + :15 Dead-Hang
10 Hollow Rocks
10 Arch Rocks
1 Wall Walk + :15 Nose to Wall Handstand Hold
Specific Prep
:30 Jump Rope (Single or Doubles)
8/8 Single Arm Dumbbell Deadlifts (Center of Body, Between the Feet)
6 Alternating Dumbbell Hang Snatch
10 Bar Kip Swings
6-8 Ring Rows
2 Wall Walks, Practicing Down Dog, then feet and move up the wall (Think Practice Cadence and Speed)
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2 Sets
:30 Jump Rope (Single or Doubles)
8 Alternating Dumbbell Snatch (Building to Working Loads)
10 Bar Kip Swings + 4 Strict Pull-Ups or 6-8 Ring Rows
2 Wall Walks, Practicing Down Dog, then feet and move up the wall (Think Practice Cadence and Speed)
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then move into Bar Muscle-Up Progressions / Drills
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Skill Progressions : Bar Muscle-Ups
Spend 10-15 minutes Practicing Drills and Progressions

- Jumping Kip and Pull to Hips
- Banded Bar Muscle-Ups
- Box Bar Muscle-Up
- Bar Muscle-Up Hip Drive Drill

Focus on going into these progressions with the goals of progressing from the basic bar kip swing, to a more dynamic hip pop and drive the bar to the hips, before progressing to the more advanced Bar Muscle-Up Drills


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20:00 AMRAP ***if you are not going up-side-down we have a pressing option for you

****PLEASE don't throw your DBs.
2 Wall Walk
4 Bar Muscle-Ups
8 Alternating Dumbbell Snatch
32 Double Unders
Dumbbell: 70/50lb, 32/24kg
*if you are tempted to use a 70 but have to drop it from high up to finish.. it's too heavy.

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Level 2:
2 Wall Walks
4 Burpee Chest-to-Bar Pull-Ups
8 Alternating Dumbbell Snatch
32 Double Unders
Dumbbell: 50/35lb, 22.5/15kg

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Level 1:
20:00 AMRAP
2 Wall Walk Progressions
(Box Wall Walks + :5 Hold)
4 Burpee Jumping Pull-Ups
8 Alternating Dumbbell Hang Snatch
32 Single Unders
Dumbbell: 25/15lb, 12/7kg
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Masters 55+:
2 Wall Walks
4 Bar Muscle-Ups or 4 Burpee Chest-to-Bar Pull-Ups
8 Alternating Dumbbell Snatch
32 Double Unders
Dumbbell: 35/25lb, 15/12kg

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Goal: ~ 10 Rounds +/- 10-15 reps

Stimulus: Skill under fatigue with upper-body stamina and moderate cyclical volume
RPE: 8/10

Primary Objective: Maintain consistent pacing across all rounds with the goal of keeping rounds close to 2 minutes
Secondary Objective: Keep transitions tight and avoid missing reps on gymnastics

Workout Notes and Strategy:
This AMRAP rewards consistent pacing and skill efficiency. The wall walks should feel smooth and controlled, not rushed, so you can hit the bar muscle-ups with confidence. Aim to complete the BMU unbroken or fast doubles depending on ability. The dumbbell snatch should be snappy and unbroken each round, allowing you to settle quickly into a steady, breathable double-under cadence. Athletes who stay calm through the gymnastics portions and avoid unnecessary breaks will maintain the strongest long-term pace. The goal is to stay moving for nearly the entire 20 minutes without major spikes in heart rate. Remember pacing is about limiting total rest time throughout the workout, not keeping unbroken big sets, so small breaks and small rest are better than keeping all unbroken sets of Bar Muscle-Ups.

Modifications:
- Wall Walks: Reduce distance, use partial walk-ins, handstand hold, or pike walk-ins on a box.
- Bar Muscle-Ups: Box Jumping Bar Muscle-Up, Banded Bar MU, or burpee pull-ups / chest to bar pull-up.
- DB Snatch: Reduce load, complete from hang, or use Russian KB swing if overhead is limited.
- Double Unders: Adjust reps to 24, or 48 Single Unders. If needed move to lateral line hops and for those with calf or achilles issues, lets move to a bike or ski erg that keeps us in the range of 20-30 seconds (think 5-7 calories)

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