Workout of the Day

10 Mins to practice
MU or Pull Ups depending
on your scale for this


Bar Muscle-Up | Muscle-Up | Pull-up (Kipping)

//Closed for morning classes on Wednesday. We will open for noon and evening classes.//

2 rounds for time of:
•100 double-unders
•20 overhead squats
•100 double-unders
•12 ring muscle-ups
•100 double-unders
•20 dumbbell snatches
•100 double-unders
•12 bar muscle-ups

Time cap: 14 minutes
Total Reps Possible: 928

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

View full movement standards and scaling options at:

Check the link for scale options. Pick one. Treat this like the Open: no-rep yourself


Bar Muscle-Up | Dumbbell Snatch | Jump Rope (Double Unders) | Muscle-Up | Overhead Squat

Barbell Bettys

7 x 3

We will spend some time working up to a medium/heavy 3 in preparation for the workout.



7 Rounds

1 minute rowing
:30 rest/transition
3 dead lifts (inside of a minute)
:30 rest/transition


Deadlift | Row