WOD:
5 rounds for time of:
7 bar muscle-ups
21 DB goblet-hold walking lunges (35/50 lb)
Stimulus: 6-12 Minutes
Intermediate:
5 rounds for time of:
5 jumping bar muscle-ups
21 DB goblet-hold walking lunges (20/35 lb)
Beginner:
5 rounds for time of:
5 strict banded pull-ups
10 DB goblet-hold walking lunges (10/15 lb)
Home Workout:
5 rounds for time of:
7 double-dumbbell devils presses (35/50 lb)
21 dumbbell goblet-hold walking lunges (35/50 lb)
Movement scaling options:
BMU: Reps, jumping bar muscle-up, strict banded pull-ups, ring rows
DB goblet walking lunges: Load, reps, unweighted lunges, step-ups
Cool down:
1 set:
3:00 recovery bike, row, or ski (slow)
1:00 foam roll glute/side
1:00 pigeon stretch/side