CrossFit:
A. shortened muscle up skill work ~10 min max
A. hollow arch swing: beat swing
B. kipping pullup with blocking movement
C. kipping CTB with blocking
D. kipping bar mu
https://www.powermonkeyfitness.com/videos/bar-dynamic/bar-muscle
B. AMRAP 20 min:
400m run, 7 bar muscle ups
*runs should be 2 min or less, MU/PU should be in 2-3 sets
Lvl6: as written
Lvl5: 400m run, banded BMU (sub 8 mile)
Lvl4: 350m run, jumping BMU (8-9)
Lvl3: 300m run, chest-bar pullup (9-10)
Lvl2: 300m run, chin over bar pullup (9-10)
Lvl1: 200m run, ring rows (10+)
