1 . practice 10 min bar muscle up
for elite athlets try to built a big unbroken set
for intrmidiate try to built a big unbroken banded muscle up set
for beginners max pull ups set or banded pull ups
2 . in 7 min amrap of this ladder
1 hspu, 3 squats
2 hspu, 6 squats
3 hspu, 9 squats
4, 12…………..
3 . 200 du for time or 150 heavy rope jumps
