Skill: Muscle Up Kip Swing

Focus on exaggerated hollow and arch positions

10 minutes for practice, playtime and muscleup attempts. Advanced athletes may work on stringing 2-3 reps Muscleup


25 minute AMRAP

800m Run

3 Rounds

10 Ring Muscleups

10 Burpees Jump to Rings


Terrible Stair Run

3 Rounds

10 Deficit HSPU

15 Toes to Bar


Row 1000/850m

AMRAP in Remaining Time

2 Peg Board Ascents

20 Hand Release Pushups


Feel Free to pick other options for scaled workout. Make exercises as challenging as possible for your fitness level!