Conditioning
4 rounds for time
3 muscle ups (or 6 chest to bar pull ups)
3-4 wall walks
Rest 5:00
4 rounds for time
12 toe to bar
35 double unders
Rest 5:00
4 rounds for time
8 pull ups
12 goblet hold reverse lunges
*7 min cap on each section*
Notes
Today’s workout is 3 gymnastics based couplets. You will rest 5:00 between couplets, and each couplet is capped at 7 minutes. Your score will be your three separate times.
Muscle ups can be substituted with chest to bar pull ups or another pull up variation. Choose a more challenging version of the pull up than you normally would. If you choose a pull ups variation, perform 6 reps instead of 3.
Your wall walks should take no longer than about :45 or so. You may decrease the number of reps or modify the height of the wall walk.
The toe to bar should be completed in no more than 2-3 sets. You can modify these with knee raises, leg raises, or sit ups.
Double unders should take no longer than :25 each round. You may lower the number of double unders or go to single unders.
Pull ups should be done in 2-3 sets across the rounds. You may substitute banded pull ups or jumping pull ups.
You may use either a kettlebell or dumbbell for the goblet hold reverse lunges. Aim to complete these unbroken with a moderate weight.