Warm up–
2 Rounds
200m Run
10 OHS
5 Burpees
Shoulder mobility
Dynamic stretches
Strength–
Weighted pull ups
5-5-5
Conditioning–
For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups
Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.
Time Cap: 18 minutes
Scaling will be:
3 Pull ups
3 Box dips for 1 muscle up