A: 10 min practice Bar-MU from box

(Keep the box as high so you are comfortable but focus on getting both wrists and elbows over the bar at the same time)

B1: 5/5 Pistols to box @40X1, rest 30 sec

B2: AMRAP Unbroken set strict pull-ups, rest 90sec

X4 set


C: 20 min run (with a vest if possible)

Every min do:

  1. Even: 10 Jumping air squats (high!)
  2. Odd: 8 Clapping push-ups


D: Accumulate 5min hang in hollow on the bar.