Warm-up

• 2:00 Row or Run 400m –then– 3 Rounds
  • 30 Single Unders / 30 DUs / 30 DUs
  • 15 Air Squats / 10 Goblet Squats / 5 Pause Goblet Squats
  • 10 Kip Swings / 10 Inverted Rows / 5 Strict Pull Ups

STRENGTH

• Front Squat 5×5 at 65% 1RM
• Rest as needed between sets.

METCON

• For time:
  • 5 Muscle-ups
  • 50 Double Unders
  • — Rest 1 min —
• 2 rounds of:
  • 5 Muscle-ups
  • 50 Double Unders
  • — Rest 1 min —
• 3 rounds of:
  • 5 Muscle-ups
  • 50 Double Unders
  • — Rest 1 min —
• 4 rounds of:
  • 5 Muscle-ups
  • 50 Double Unders

Scaling Options: Scale to a good set of ring or bar muscle up that you can hold unbroken, or scale to C2B/Pull Ups/Inverted Rows. For the DUs no more than 0:45 of practice spent on them otherwise sub 75 Single Unders.