Take 10 minutes and work on your Muscle Up/Kipping Pull Up and Ring Dip progression...
Use this time to figure out what gymnastics movement variation you will do for the workout...
21 KB Swings (53#/70#)
12 Ring or Bar Muscle Ups
* 3 total rounds for time *
(16 minute cutoff)
Lots of ways to scale this one...
Try to keep the run 400m...
Move the KB Swings down to 35#/53#, if needed, but try to make these heavier than your "norm"...
The muscle ups can be changed between bar and rings between or within a round, but rings are preferred...
You can scale these to any of the following:
(Put in order of our preference)
1 - Deep Chest 2 Bar Pull Ups
(Try on rings with a false grip if there is room)
2 - Chin above bar Pull Ups
3 - Ring Rows OR High Jumping Muscle Ups
POST YOUR WORKOUT SET UP AND TOTAL TIME TO COMMENTS