BAR MUSCLE UPS: WEEK 4:
8-minute EMOM [30 seconds of MAX effort in each minute]
GRIZZLY:
Even Minute: 30 seconds of max Bar Muscle Ups
Odd Minute: 30 seconds of max Hollow Rocks
KODIAK:
Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to
Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position
POLAR:
Even Minute: 30 seconds of max Ring Rows
Odd Minute: 30 seconds of max Hollow Hold in Tuck Position
Score is total reps of each movement

GRIZZLY– 5 sets
1:30 AMRAP
16/20 Calorie Air Bike
Max Double Dumbbell Snatch25/35 M20/30 in Remaining time
-Rest 2:30 between sets-

KODIAK-5 sets
1:30 AMRAP
13/16 Calorie Air Bike
Max Double Dumbbell Snatch 15/25 M10/20 in Remaining time
-Rest 2:30 between sets-

POLAR– 5 sets
1:30 AMRAP
10/12 Calorie Air Bike
Max Kettlebell Swings or DB Snatch (light) in Remaining time
-Rest 2:30 between sets-