Strength & Mobility
3-4 rounds
dips x 6-8 reps @ 31×1 tempo
straddle pancake progression x 10 reps + :10 hold on last rep
dumbbell row x 8-10/side
Conditioning
5 rounds for time
2 bar muscle ups
7 dumbbell bench
rest 3 minutes
4 rounds for time
12 toes to bar
5 burpee box jumpovers
15 minute cap
Notes
Today’s workout starts with 5 rounds of 2 bar muscle ups and 7 dumbbell bench presses. After completing the 5 rounds athletes will rest of 3 minutes and then complete 4 rounds of 12 toes to bar and 5 burpee box jumpovers. Your score is the time it takes to finish all of the work, including the rest. You have 15 minutes to finish.
If you cannot do bar muscle ups then consider subbing 4 reps per round of chest to bar pullups, jumping chest to bar pull ups, regular pull ups, or ring rows. Whatever variation you choose should be harder than your go to pull up movement.
The dumbbell bench can be moderate-heavy but should be unbroken each round.
The toes to bar should be completed in 1-2 sets per round. Substitute knee raises, straight leg raises, v-ups, or sit-ups.
Choose a safe height for the burpee box jumpovers that allows you to move confidently through the 5 reps without too much hesitation. You can step over the box if you are not comfortable jumping.