Warm Up

100M Run
10 Push Up
5 Strict Pull Up
100M Skip
30s Hand Stand Hold
5 Kipping Pull Up
100M Run
5 C2B/3 Muscle Up


– Ring Muscle-up

Met Con

4 Rounds For Time Of:
5 Ring Muscle Up (Scaled to Bar Muscle-up)
10 H.S.P.U. (Scaled on box)
600M Run

This was far from my best day in the gym. I didn’t even pay attention to the clock. I got 2 muscle-ups on the rings for the first set and then had to transition to the bar after multiple failures. For the HSPU, I really just felt defeated and went to the box. That’s alright—stronger tomorrow!

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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