2 rounds (6 minutes)
Minute 1- 4 Burpees & 10 Wallball
Minute 2- 8 Ring Rows & 10 Air Squats
Minute 3- 1:00 Deadhang from Pull Up Bar

Strength and skill-
Get your equipment ready for the wod and practice movements.
Go through these muscle up progressions if you are working on them. If you are working on pulls ups practice your most difficult version of pull up or ring row

2×3 Big BMU kips, as singles
2×3 Big Kips + Knees up
then, 2 sets of 1-4 BMU

Wod- Re-test from TUESDAY SEPTEMBER 28th
“Buzz Smiteyear”

Gymnastics Retest

“Buzz Smiteyear”
AMRAP 16 Minutes
Row 800/700m
60 Box Jump Overs 24/20″
50 Chest to Bar Pull Ups
40 Thrusters 95/65lbs
30 Bar Muscle Ups

Scaled
AMRAP 16 Minutes
Row 800/700m
60 Box Jump Overs 20/16″
40 Pull Ups
40 Thrusters 75/55lbs
20 Chest to Bar Pull Ups

Beginner
AMRAP 16 Minutes
Row 600/500m
40 Hops over Barbell
30 Jumping Pull Ups
30 Thrusters 45/35lbs
20 Ring Rows or Banded Pull Ups (most challenging version of pulling possible)

Feel: Muscular Overload/Gas

Pacing: Sustain

Target Score: Get to the final gymnastics movement/get further than Week 1

Firebreather Score: Finish faster than Week 1

Scaling: see Scaled/Beginner options.

• Pull ups should not exceed 5 minutes to complete.
• The goal of this workout is for everyone to get the chance at Bar Muscle Ups with only the very best potentially finishing under the cap.

Coach Focus: The first gymnastics pulling movement should be the “easier” of the two that the athlete performs. We have an Rx/Scaled/Beginner option because of the variance in gymnastics abilities, but there’s a good chance athletes will get stuck on the pull up bar which is acceptable because it’s a gymnastics test.