Partner Warm Up:
1 set each
Partner 1 – 1:00 cal. row (easy pace – 18-22 stroke rate)
Partner 2 – 10 Samson lunges + 10 scorpions
1 set each
P1 – 1:00 cal. row (moderate pace – 20-24 stroke rate)
P2 – 10 lateral lunges + 10 scap pulls
1 set each
P1 – 1:00 cal. row (workout pace – 24-30 stroke rate)
P2 – 10 push-ups + 10 kip swings
Muscle-Up Progression:
10 Minutes
WOD:
4 rounds for reps:
3:00 cal row
1:00 muscle-ups
Intermediate:
4 rounds for reps:
3:00 cal row
1:00 pull-ups
Beginner:
4 rounds for reps:
3:00 cal row
1:00 ring rows
Movement scaling options:
Row: Bike, ski
Muscle-Up: Banded muscle-ups, jumping muscle-ups, low-ring transitions, pull-ups, ring rows.
Alternate Workout:
4 rounds for reps:
3:00 100-m shuttle run
1:00 pull-ups
Complete as many 100-m shuttles as possible in the 3:00 interval.
100-m = 50 m out and 50 m back
Post-workout Skill Work:
5 sets for load:
5 strict weighted pull-ups