Gymnastics Open Prep (Bar Muscle Ups):

**Level 1:**

Part A: Perform 3 sets of 5 strict pull-up negatives on low rings/rig with a 4-second lowering on each rep. 1 minute rest between sets.

- Into...

Part B: EMOM 12:

Min 1: 8 Bent Over Barbell Rows

Min 2: Max Band Assisted Chin over Bar Hold with :30 cap (You may also perform chest to bar hold if :30 is attainable)

Min 3: 8-12 Straight Arm Banded Lat Pull-Downs

Min 4: Rest minute

**Level 2:**

Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps

- Into...

Part B: EMOM 12:

Min 1: 2 Jump to Hollow + Tight Arch + Hip Extension with Straight Arms

Min 2: Rest minute

Min 3: 1 Complex of 3 Position Box Assisted Bar Muscle Up

Min 4: Rest minute

Note: For those who have 1-2 bar muscle ups, they may perform 1-2 bar muscle ups on minute 3 in place of the "3-position complex"

**Level 3:**

Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps

- Into...

Part B: EMOM 12:

Min 1: 12/9 Calorie Row (or Ski)

Min 2: :30 Max Bar Muscle Ups (cap of 6 per minute)

Min 3: 12/9 Calorie Row (or Ski)

Min 4: :30 Max Bar Muscle Ups

Conditioning:

5 RFT:

21/16 Calorie Row

15 GHDs (or V-Ups)

9 Dumbbell Bench Press (70s/50s)