For Time:
400 M Run
10 Shoulder to Overhead (135/85)
20 Sit Ups
10 Muscle Ups
400 M Run
8 Shoulder to Overhead (155/95)
20 Sit Ups
8 Muscle Ups
400 M Run
6 Shoulder to Overhead (175/115)
20 Sit Ups
6 Muscle Ups
400 M Run
4 Shoulder to Overhead
20 Sit Ups
4 Muscle Ups (185/125)
*30 Minute Cap
*Scale for Muscle Ups 1x Pull Ups AND Push Ups
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*Run wisely – you can either use the run to rest or you can use it to catch up. Your core will take a beating today, pay attention to your shoulder to overhead as the weight goes up – make the reps efficient and use your whole body to drive the bar up. Today is a good day to work on muscle ups.