For time:
10 muscle-ups
25 thrusters
800m. run
25 thrusters
10 muscle-ups
Men: 75 lb.
Women: 55 lb.
Scaling
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.
Intermediate Option
For time:
10 assisted muscle-ups
25 thrusters
800m. run
25 thrusters
10 assisted muscle-ups
Men: 75 lb.
Women: 55 lb.
Beginner Option
For time:
10 ring rows
10 jumping dips
25 thrusters
600m. run (3 building laps)
25 thrusters
10 jumping dips
10 ring rows
Men: 45 lb.
Women: 35 lb.
