WOD

AMRAP in 4 Minutes
Muscle Ups

Rest 2 Minutes

AMRAP in 4 Minutes
Row for Calories

Rest 2 Minutes
Run 800M for time

Workout notes: We have three very different aspects of fitness today and therefore 3 very different scores as workout results.  First we’ll test out a beginner level gymnastic skill that is quite hard for most of us.  The muscle up is a difficult movement that will test your upper body strength, skill and coordination.  If you are close to being able to perform the movement after some technique practice work during the first interval when you are fresh. Athletes that have good experience with the skill could attempt the rowing workout first and attempt muscle ups after that as a more difficult test.  To scale Muscle Ups work on something that will help you to progress towards the movement for most that means working on transitions with a band or performing pull-ups and dips as a strength movement.

A 4 minute row and 800M runs are a bit longer than what you might be able to complete in an all out sprint so go hard but consider leaving a bit in tank for the final moments of each.