Sometimes workouts like this can be a little discouraging for those of you who don’t have muscle ups. If it is your pulling power, modify to 30 chest to bar pullups per round. If you have trouble with the dip portion, modify to 30 dips per round. Or, do a combo of both; 15 chest to bar pullups + 15 dips. If you are stuck technically, then we’ll modify to jumping muscle-ups . This is a great modification/progression to get you working for the right position.
5 Rounds for Quality:
10 DB Bench
10 Strict Pull ups
NOTE: DB should be heavy, and add weight to the pull ups if 10 strict is easy.
60 Burpee box jumps (24″/20″)
NOTE: Goal is to finish under 6 minutes, push to go under 5 minutes if possible. You are going to have to move faster than you want to!