7 rounds of:
15 Kettlebell swings
3 strict muscle-ups
Men: 53-lb. kettlebell
Women: 35-lb. kettlebell
Scaling
Use the strict muscle-ups as an opportunity to refine your technique. Beginning athletes can try an assisted form of the muscle-up with their feet on the ground.
Intermediate Option
7 rounds of:
10 hip-back extensions
3 assisted strict muscle-ups
Beginner Option
5 rounds of:
7 hip, back or hip-back extensions
3 assisted strict muscle-ups
