WOD

Warmup:

EMOM 12, alternating:

  • a) 8 Tap Swings on Pullup Bar, Reps 1-4 with pause at hollow and arch
  • b) 10 Goblet Squats, slow eccentric, pause at bottom
  • c) 5 Single Arm Push Press/side, pause at top, slow eccentric

Skill Work: Bar Muscle-Up

  • 10-30 For Time

TIMECAP: 10:00

SCALING GUIDE: Scale to complete it within 10:00 without getting ugly. Scale movement to jumping bar muscle-up or chest-to-bar pullup.

Met-Con: Dumbbell Thruster/Double Under/Pull-Up

5 Rounds For Time:

  • 15 Dumbbell or Kettlebell Thrusters, 50#/35#
  • 50 Double Unders
  • 10 Chest To Bar Pull-Ups

TIMECAP: 23:00

SCALING GUIDE Dumbbell or Kettlebell Thruster: Athlete should be able to complete each round in no more than 1:00. Scale load accordingly. Double Under: Athlete should be able to complete each round in no more than 1:30. Scale repetitions accordingly. Scale movement to single under. Pull-Up: Athlete should be able to complete each round in no more than 1:30. Scale repetitions accordingly. Scale movement to Jumping Pull-Up.