WOD 6/22
A. Skill Practice Warm Up: Spend 10-15 minutes on kipping drills focused on kipping pull ups and/or bar muscle ups.
B.5 rounds for time (Scale: 4 rounds)
Muscle-ups @ 4 / 2/ 8 jumping chest to bar pull ups + 8 ring push ups
12 thrusters @ 115 / 75 / 20 lb DBs
12 Left /12 Right single arm KBS @ 24K / 16K / 12K
12 BB clean & jerk (same)
1:00 rest
*time recorded
*30 minute time cap
Scaling Guide:
– 20 – 30 min, about 5 min per round including rest.
– Scale Up:
8/4 muscle ups and 135/85lb barbell
Optional ‘Cash Out’:
4 Rounds
8 toes to bar
30 double unders