WOD:
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Intermediate:
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up
Beginner:
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups
Home Workout:
Every 3:00 for 5 sets:
200-meter run
7 dumbbell bent-over rows
5 dumbbell hang power cleans
3 dumbbell hang power snatches
– Use two dumbbells for each movement.
Movement scaling options:
Run: Distance, substitutions
Chin over bar pull up: Reps, jumping chin-over-bar pull-ups
Chest to bar pull up: Reps, jumping chest-to-bar pull-ups
Bar muscle up: Reps, chin-over-bar pull-ups, ring rows
Running substitutions: 500-m C2 bike, 600-m air bike, 250-m row or ski
Post-Workout Skill Work:
Accumulate:
50 hand-release push-ups