Specific Warm-Up:
3 sets:
5 back squats
Build to workout weight.
WOD:
10 rounds for time:
5 back squats (155/225 lb)
3 muscle-ups
Intended stimulus: 14-18 minutes
Intermediate:
10 rounds for time:
5 back squats (105/155 lb)
1 muscle-up or 3 false grip ring to chest pull-ups
Beginner:
7 rounds for time:
5 back squats (35/45 lb)
3 muscle-up transitions
Home Workout:
10 rounds for time:
10 dumbbell goblet squats (35/50 lb)
10 alternating dumbbell hang clean to overhead
– Use a single dumbbell.
Movement scaling options:
Back squats: Load, front squats, range of motion to a box, dumbbell options
Muscle ups: Reps, low ring transitions, chest to bar pull-ups
Post-Workout Skill Work:
8 rounds:
:10 L-sit hold
:20 rest