Warm Up:
1 set:
2:00 bike, row, or skierg
1 set:
20 in-place walking lunges
10 alternating plank + reach throughs
10 dive bomber push-ups
1 set:
20 in-place overhead walking lunges (empty barbell)
10 up-downs
10 bent-over rows (empty barbell)
1 set:
10 bar-facing burpees
Specific Warm-Up:
Muscle Up Progression
Overhead Squat Warm-Up
BENCHMARK WOD:
AMRAP 10:
60 bar-facing burpees
30 overhead squats (90/120 lb)
10 muscle-ups
Intermediate:
AMRAP 10:
60 bar-facing burpees
30 overhead squats (65/95 lb)
10 jumping muscle-ups
Beginner:
AMRAP 10:
40 burpees
30 overhead squats (empty barbell)
10 jumping chest-to-bar pull-ups
HOME WOD:
Equipment:
AMRAP 10:
60 DB-facing burpees
30 single-arm DB overhead squats
10 DB burpee clean and jerks
Bodyweight:
AMRAP 10:
60 DB-facing burpees
45 PVC overhead squats
10 wall walks
Movement scaling options:
Bar facing burpees: Bar-facing burpee step overs, up-down + step over, box step-ups
Overhead squats: Load, overhead lunge, front squat, back squat
Muscle ups: Jumping muscle-up, low-ring muscle-up transition
Run substitutions: Run substitutions: 400/500-m C2 bike, 500/625-m air bike, 200/250-m row or ski
Limited equipment option:
AMRAP 10:
60 bar-facing burpees
30 overhead squats (90/120 lb)
10 push-up + chest-to-bar pull-ups
Cool down:
2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch