WARM UP
AMRAP 7 minutes
8/6 Calorie Bike
5 Strict Pull Ups or 10 Ring Rows
10 Box Step Overs
5 Bench Dips

*RMU Drills

:20 SKILL

MU OR Strongest Gymnastics Pull

RX Capacity
For Time with a partner, split anyhow:

60 Muscle Ups

RX Capacity: for athletes who can complete the 30 MU for time benchmark in 4-8
Minutes.

Intermediate Capacity

For Time in a team of 3, split anyhow:

45 Muscle Ups

Int. Capacity: for athletes who can consistently perform small sets (1-3 reps) of
muscle ups.

Skill Development

For Time with a partner, split anyhow:
50 Low Ring Muscle Up Transitions OR Box RMU

:35 WOD

AMRAP 7 Minutes
Double DB Burpee Box Step Overs

Men: 50lb DBs to 24″
Women: 35lb DBs to 20″
Target Score: 35+ reps
Firebreather Score: 50+ reps

Scaling:

– Step Overs: Reduce DB Loading and Box Height to reach target score.