WARMUP
2 ROUNDS
10 Arm Haulers
10 Alt. Step-Ups
10 Scap Pull-Ups
Into…
3 ROUNDS
30 sec Row
8 Step-Overs → 8 Box Jump Overs*
8/8 Single Arm Ring Rows
In rounds 2 and 3, complete 8 Box Jump Overs.
SKILL
ON A 12:00 RUNNING CLOCK…
Practice Bar/ Ring Muscle-Ups*
See below for options/ focuses…
Option 1 (Advanced):
2 Ring Kip Swings
+
2 Muscle-Ups
OR…
Option 2 (Intermediate):
2 Bar Kip Swings
+
1 Bar Muscle-Up
OR…
Option 3 (Beginner):
3 Low Ring Transitions
+
5 Kip Swings
+
2-3 Kipping Pull-Ups
(No Measure)
WORKOUT
6 SETS
Muscle-Ups (Athlete Choice)*
15 Box Jump Overs (24/20)
150/100m Row
-Rest 1:00 b/t Sets-
*Athlete Can Choose…
5 Bar Muscle-Ups
or
3 Ring Muscle-Ups
(Score is Total Time)
MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Pull-Up
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