Warm-up: 10 minutes

• 400m Easy Jog
• 10 PVC Shoulder rolls
• 10 Kip Swings (On rings if possible)
• 200m Run
• 10 Scalp Ring Pull Ups (Keep arms straight and just pull with the lats)
• 5 Strict Ring Pull Ups
• –then–
• Practice some muscle ups and work on technique efficiencies

Strength/Skill: Deadlift

4×4 at 78% 1RM

Rest as needed between sets.

Go a bit heavier than 5’s last week.

Metcon: For time:

• Run, 200 m
• 1 Muscle-up
• Run, 200 m
• 2 Muscle-ups
• Run, 200 m
• 3 Muscle-ups
• Run, 200 m
• 4 Muscle-ups
• Run, 200 m
• 5 Muscle-ups
• Run, 200 m
• 6 Muscle-ups
• Run, 200 m
• 7 Muscle-ups
• Run, 200 m
• 8 Muscle-ups
• Run, 200 m
• 9 Muscle-ups
• Run, 200 m
• 10 Muscle-ups

Scaling Options: If you have muscle ups but are not very proficient at them or you would have to do singles choose a number and stick to that number each set, for example 3 or even 2, practice on stringing them together, try not to get muscle failure. If you don’t have ring muscle ups but are proficient with bar choose bar and if needed stick to the same reps each set. If you don’t have muscle Ups then sub Ring Kipping Pull Ups or regular pull ups additionally sub with inverted rows.