| Bar muscle ups |
| 1 - glide kip |
| 2 - hip to bar |
| 3 - muscle up |
| 4 - volume |
| 20 min EMOM |
| min 1 - Ski erg |
| min 2 - 10 DB bench |
| min 3 - 10 kb bent over rows |
| min 4 - 5 weighted chin ups |
| min 5 - 5 weighted dips |
| Bar muscle ups |
| 1 - glide kip |
| 2 - hip to bar |
| 3 - muscle up |
| 4 - volume |
| 20 min EMOM |
| min 1 - Ski erg |
| min 2 - 10 DB bench |
| min 3 - 10 kb bent over rows |
| min 4 - 5 weighted chin ups |
| min 5 - 5 weighted dips |
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