Warm Up:15 Burpees

20 Standing SPT

10 Yoga Push Ups

10 Jump Squats (reset each rep)

10R/10L DB High Pull @light DB

60 Second Supinated Hang

Skill: Strict Muscle Up Progressions

3 Sets For Quality Of:

Beginners:

10 Lat Pull Downs with band

5 Eccentric Chin Ups (5 seconds on the way down)

5 Box Dips – hold 2 seconds at the top

Moderate:

6 Strict C2B (Supinated)

6 Strict Bar Dips – Pause 1 second at the top and 2 seconds at the bottom

Advanced:

15 Second False Grip Hollow Hold on Rings

6 False Grip Ring Pull Ups (pull as high as possible)

6 Ring Dips Pause 1 second at the top and 2 seconds at the bottom

*If you feel good, try for a first strict MU!

WOD: 3 Intervals of 90 Seconds Each, 90 Seconds Rest Between Efforts:

10 Wallball Shots

Max Calorie Row

Then:

3 Intervals of 90 Seconds Each, 90 Seconds Rest Between Efforts:

10 Toes to Bar

Max Burpee Box Jump Overs

*Half start on Wallball, half on TTB

Score = Max Calories / Max BBJO