Weighted Pull-up, 5-5-5
- Even Minutes: Ring Row x 5-10, Russian Kettlebell Swing (35/15) x 10
- Odd Minutes: Burpee Box Step Up (18/12) x 5
- Even Minutes: Muscle Up x 2-3, Kettlebell Swing (70/53) x 10
- Odd Minutes: Burpee Over the Box Jump (24/20) x 5-7
*Notes: You perform the work at the top of the minute and then rest for the remainder of the minute. For example, if doing level 2: at “3-2-1 Go” you will do 2-3 Muscle Ups and 10 Kettlebell Swings, then rest until the top of the next minute, where you will then do 5-7 Burpee “Over the Box” Jumps.
Record Muscle Up variation (and reps), KB weight, and Burpee Box Jump Reps per round. Scale so that you are able to complete the work within the minute.
**Scale Muscle Ups to most challenging pulling variation for you. Ring muscle up –> bar muscle up –> strict chest to bar pull-up –> weighted pull-up –> strict pull-up–> strict banded pull-up –> pull-up negative, etc.