Warm Up:
Muscle-up transition and Jump Rope practice
Specific Warm-Up:
10 wall-ball front squats (facing target)
:30 kipping swings on rings
10 wall-ball push presses (throw to target)
:30 muscle-up attempts or scaling option
10 wall-ball shots
:30 muscle-up attempts or scaling option
10 wall-ball shots
WOD BENCHMARK: 15.3
AMRAP 14:
7 muscle-ups
50 wall-ball shots (14/20 lb)
100 double-unders
Intermediate:
AMRAP 14:
7 chest-to-bar pull-ups
50 wall-ball shots (10/14 lb)
100 double-unders
Beginner:
AMRAP 14:
7 muscle-up transitions
30 wall-ball shots (6/10 lb)
60 single-unders
Movement scaling options:
Muscle ups: 2:00 muscle-ups, chest-to-bar pull-up + ring dips, pull-up + ring dips, low-ring transitions
Wall ball shots: Load, wall-ball front squats, wall-ball push presses
Double unders: Reps, 1:30 of double-unders, single-unders
Limited equipment:
AMRAP 14:
7 chest-to-bar pull-ups + ring dips
50 DB thrusters (10/15 lb)
100 double-unders
– 1 pull-up + 1 ring dip = 1 rep
Post-workout Skill Work:
3 sets: Max-rep strict ring pull-ups
– Rest 2:00 between sets.