10/6/2026

STRENGTH/SKILL

ON AN 8:00 CLOCK...
Kip Swing + Bar Muscle Transition Work

• Freedom (Advanced) - Ring Muscle-Ups or Kip Swing + High Box Bar Muscle Up Transition

• Independence (Intermediate) - Kip Swing + Low Bar Muscle Up

• Liberty (Beginner) - Low Bar Muscle Up Transition

*Build off of 9/24 BMU session

WORKOUT

Jason

COMPETE (RX+)

FOR TIME
100 Air Squats
5 Ring Muscle Ups
75 Air Squats
10 Ring Muscle Ups
50 Air Squats
15 Ring Muscle Ups
25 Air Squats
20 Ring Muscle Ups

FREEDOM (RX)
"JASON"
FOR TIME
100 Air Squats
5 Bar Muscle Ups
75 Air Squats
10 Bar Muscle Ups
50 Air Squats
15 Bar Muscle Ups
25 Air Squats
20 Bar Muscle Ups
(Scored by Time)

INDEPENDENCE (Intermediate)
FOR TIME
100 Air Squats
4 Bar Muscle Ups (or 8 Chest to Bar)
75 Air Squats
8 Bar Muscle Ups (or 16 Chest to Bar)
50 Air Squats
12 Bar Muscle Ups (or 24 Chest to Bar)
25 Air Squats
16 Bar Muscle Ups (or 32 Chest to Bar)
(Scored by Time)

LIBERTY (Beginner)
FOR TIME
50 Air Squats
5 Up Down + Jumping Pull Up
40 Air Squats
10 Up Down + Jumping Pull Up
30 Air Squats
15 Up Down + Jumping Pull Up
20 Air Squats
20 Up Down + Jumping Pull Up
(Scored by Time)

In honor of U.S. Navy SEAL Special Warfare Operator First Class (SEAL) Jason Dale Lewis, who was killed in action on July 6, 2007, in combat during Operation Iraqi Freedom