Specific Warm-Up:
2 sets:
5 box jump-overs
1-2 bar muscle-ups
– Rest 1:00 between sets.
– Use workout variations.
WOD:
AMRAP 7:
10 box jumps (20/24 in)
3 bar muscle-ups
Intermediate:
AMRAP 7:
10 box jumps (20/24 in)
1 bar muscle-up
Beginner:
AMRAP 7:
10 box jumps (16/20 in)
3 jumping bar muscle-ups
Home Workout:
At-home option:
AMRAP 7:
10 object jumps or jump-overs
3 dumbbell burpee clean and jerks (35/50 lb)
Masters 55+ option:
AMRAP 7:
10 box jumps or box step-ups (20/24 in)
3 chest-to-bar pull-ups
– If able to perform a muscle-up, substitute with 1-3 bar muscle-ups.
Movement scaling options:
Box jumps: Box height, step-ups
BMU: Reps, jumping bar muscle-ups, chest-to-bar pull-ups, jumping chest-to-bar pull-ups, low-bar transitions
Post-Workout Skill Work:
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.