Recommended Warm Up (15 Minutes):

On any Machine:

1:00 Easy

1:00 Moderate

1:00 Hard



-World’s Greatest Stretch

-Stretch Wrists

-Front Rack Stretch


5 Rounds for Time:

7 Muscle Ups

21/18 Calorie Row

63 double Unders


*20 Minute Time Cap


*This took most 15-20 minutes.  Work on your double unders here.


Scaling Options:

7 Muscle Ups à 7 Toes to Bar + 7 Pull Ups

63 Double Unders or 1:00 of Double Unders or 126 Single Unders


Power Clean + Low Hang Power Clean

6 x 1 @ 75% of 1RM


Rest no more than 1:30 between sets


*Do this without dropping the bar between reps.  The low hang position should be done right below the knee cap.  Work on keeping tension as you lower down the bar through the pull.  Work on vertical extension and finish tall. You power here comes from the legs and hips!



Skill Work