Workout of the Day

Pull Up/MU Strength
1) 5 Muscle Up Transitions
2) 5 Strict Pull Ups

Everyone is going to work at their own level here and scale accordingly. Most of us can work on Muscle Up transitions with feet on the floor or a box. Pull rings to the chest, flip through so shoulders are over the bar, then push up from the dip.

For the strict pull ups, you can scale with bands or toes on the box. Those who can do strict pull ups should move to either chest to rings pull ups or actual muscle ups.


Muscle-Up | Pull-up (Kipping)

3 Rounds
1 min Row
1 min Box Jumps
1 min KB Swings
1 min Burpees
1 min Wall Ball

1 min rest

This is brutal. Have fun.


Box Jump | Burpee | Kettlebell Swing | Row | Wall Ball Shot