3 Rounds
7 Pull Ups
7 Box Jumps (24/20)
7 Shoulder to Overhead (135/95)
3 Rounds
7 Chest to Bar Pull Ups
7 Box Jumps
7 Shoulder to Overhead
3 Rounds
7 Bar Muscle Ups (Scale = Strict Pull Up + Push Up/Dip 7 times)
7 Box Jumps
7 Shoulder to Overhead
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A 9 round, straight through workout without any designated rest. The pace will be important but the sneaky part is the fact that the work on the rig will get more and more difficult / demanding. Do your best to make sure you aren’t at an overly high state of fatigue when you reach the muscle ups.
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SUGGESTED WARM UP
- Roll thoracic and glutes: 1/2 Minutes
- Stretch / Mobilize front and wrists
- EMOM 3: 5 Box Jumps + 5 Strict Press + 5 Scap Pull Ups
- 2 Sets: 2 Pull Ups + 2 Chest to Bar + 2 Bar Muscle Ups
- Build up overhead barbell