Warm Up:
2 sets:
5 deadlifts
5 hang muscle cleans
5 power cleans
10 push-ups
10 ring rows
– Use an empty barbell.
Build Up:
On a 5:00 clock:
3-5 front squats
– Build to workout weight.
– Rest 1:00 between sets.
WOD:
EMOM 20:
Odd min | 5 front squats
Even min | 5 muscle-ups
Intermediate:
EMOM 20:
Odd min | 5 front squats
Even min | 3 jumping muscle-ups
Beginner:
EMOM 20:
Odd min | 3 front squats
Even min | 3 low-ring muscle-up transitions
Home Workout:
EMOM 20:
Odd min | 10 dumbbell front squats
Even min | 5 wall walks
Movement scaling options:
Front squats: Load, reps, dumbbell front squats
Muscle up: Reps, muscle-up transitions, jumping muscle-ups, chest-to-bar or chin-over-bar pull-ups
Cool down:
1 set:
1:00 lacrosse ball chest mash/side
1:00 scorpion stretch/side