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COMPETITION - Mo 25.10.21

For athletes who need more than normal programming.

if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.



One set of:

Ring Muscle-Ups - Max Reps

Followed by:

One set for max reps of:

60 seconds of Jumping Bar Muscle-Ups

Make it more challenging by using a smaller box or higher bar.


For time:

40 Wall Ball Shots (30/20 lbs)

12 Bar Muscle-Ups

30 Wall Ball Shots

9 Bar Muscle-Ups

20 Wall Ball Shots

6 Bar Muscle-Ups

10 Wall Ball Shots

3 Bar Muscle-Ups

Rest until fully recovered and then

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