Skill
8 rounds:
3 grounded, banded, jumping, or high ring muscle up transitions
No dip on the first 2 reps
On the final rep of the set, pause in the catch position for 2 seconds, and then transition out of it.

You can choose the difficulty of your muscle up drill here; keep your feet on the ground, grab a band, practice jumping, or commit to full ring muscle ups. Stay low in your catch on all three reps, and don’t follow through on the dip until the last rep. Be dilligent about that pause!

Workout of the Day
AMRAP in 8 minutes:
12 burpee box jumps
3 kipping pull ups
3 toes to bar

Rest 2 minutes

AMRAP in 8 minutes:
20/15 calories
3 kipping pull ups
3 toes to bar

We’re putting our pull up and toe to bar work to practice in the workout today; the combined set sizes are relatively small compared to the other component in the AMRAPs, but you’ll need that set size to stay manageable so that you can keep good technique across both 8 minute intervals. Try to scale the range of motion of both the pull up and the toe to bar so that you can hit the 3 and 3 in a single unbroken set. Keep your pace up on the burpees and calories! Record two sets of rounds and reps for this workout.

standard: 20/12 inches
rx: 24/20 inches
sport: 24/20 inches, 3 ring muscle ups instead of the pull ups and toes to bar
metcon: 8:00 on, 2:00 off, 8:00 on