Warm Up
3 Rounds Of:

1 Burpee
Plate Agility Ladder
1 Burpee
6 Broad Jumps
1 Burpee
5 Strict Pull Up
– 5 Kipping Pull Up
– 5 Muscle Up

Met Con
5 Rounds for Time Of:

7 Muscle-ups
400M Run

  • 3:1 Pull Ups and Dips
    ** Use a banded Muscle Up progression

Jeremey – 18:47 (2 MU + 5 progressions each round)
Charlotte – 19:29 (Progressions)

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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