Begin with:
3 kipping pullups
10 KB swings 25/35
400m run
Add 3 pullups & 10 KB swings and complete another round. Continue adding reps to rounds for as long as you are able. Upon your first break-set (pause in the movement) you have finished the workout. Move quickly between exercises.
(Note: Jumping pullups start at 5 reps and go up by 5 reps per round)
Post longest string of pullups & KB swings completed to comments.
Bar muscle ups are tough to perform. The physical difficulties of this move are only surpassed by its technicalities. And you have to be careful with them. They tend to bite back.
Strong work Marcus!
Clapping pushups kisses? (Deb)