7 KB Swings 

5 Wall Balls 

3 Bar Muscle Ups OR 6 Pull Ups

*If you do not complete a round under 1 minute – sit the next one out.

*Your score is how many (out of 20) you successfully complete 


The volume you accrue in todays workout will mostly depend on your capacity at the pull up bar. Try to be consistent and detailed with your transitions. A few extra seconds here or there will catch up in a hurry. We do NOT expect you to go for 20 out of 20 here. Pick and choose where you need the minute off.