Warm Up:
1 set:
20 alternating box step-ups (10/leg)
16 single arm DB row (8/side)
8 knee push-ups
1 set:
20 box jumps (20/24)
16 single arm DB row (8/side)
8 push-ups
1 set:
10 box jumps (24/30)
16 single arm DB row (8/side)
8 deficit push-ups (using DBs)
Specific Warm-Up:
Muscle-Up Progression
WOD:
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups
Intermediate:
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (20/24 in)
Min. 2 | Low ring muscle-up transitions
Beginner:
For total reps:
EMOM 14:
Min. 1 | :30 box step-ups (12/20 in)
Min. 2 | Banded pull-ups
Movement scaling options:
Box: Height, plate hop, jumping jack, step-up.
Muscle-up: Low ring transitions, banded low ring muscle-up, banded pull-up.
Limited equipment:
EMOM 14:
Min. 1 | :30 Broad Jumps
Min. 2 | Burpee pull-ups
Post-Workout Skill Work:
On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs