MUSCLE-UP WORK

A) Strength/Skill:

Ring or Bar Muscle-ups:

Rx+: 10 x 2-3, every 60s.
Rx: 8 x 2-3, every 60-90s.
Scaled: 6 x 1-2, every 60-90s - OR - 6 sets of Ring Muscle-up Transitions + 5-8 Push-ups after each set.

Beginner Strength:
1a) DB Neutral Grip Bench Press (4 x 6). Rest 45s.
1b) 1-Arm DB Rows (4 x 8 ea). Rest 45s.

B) WOD:

3 Rounds of:

1:00 Rope Climbs or Strict Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
1:00 of Hollow Rocks
1:00 Double Unders (S = Single Unders)
1:00 Wall Ball Shots (20/14)
1:00 TGUs (alternating arms)
1:00 Rest
*Score = total reps

C) Extra Credit:

Zig Zag Farmer Carry: Max Distance in 4:00

*This is a farmer carry where athletes will walk in a zig-zag pattern instead of straightforward. This will increase the demand on the entire body.