Bar Muscle-ups – Grayman Training

220722 – Friday

4 rounds, 1 min per station, for max reps of:
Bar Muscle-up
Box Jump, 24/20 in
Rest 1 min
V-up
Shuttle Run, 10 m
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

AMRAP 20

Run, 400 m

5 Bar Muscle-ups

9 rounds for time of:

12 Dumbbell Power Snatches, 50/35 lbs

Dumbbell Lunge, 50/35 lbs, 6 m

3 Bar Muscle-ups

For time (or not).

Use a single dumbbell for the snatches and two dumbbells for the lunge.

3 rounds for time of:

15/10 Bike Calories

10 Dumbbell Squats, 50/35 lbs

5 Bar Muscle-ups

Rest 5 mins before part 2…

3 rounds for time of:

12/9 Bike Calories

6 Dumbbell Squats, 50/35 lbs

2 Rope Climbs, 15 ft

10-8-6-4-2 reps, for time of:

Clean & Jerk, pick load

Bar Muscle-up

Clean & Jerks- 60-70% 1RM