Muscle-ups or Strict Pull-ups: 3x Max Rep
Muscle-ups or Strict Pull-ups 3x Max Rep
Rest as needed between sets
4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings
4 rounds for time of:
50 Double Unders
10 Burpee Box Jumps (24″/20″)
15 Kettlebell Swings (70#/53#)
BTWB
Photo by @robcwilson
Some progressions to practice regularly to build towards strict pull-ups: Bar Hangs, Ring Rows, Negative or Eccentric Pull-ups, Assisted Pull-up. Use them all.
Conquering Your First Strict Pull-up
THE OPEN BEGINS FEBRUARY 23.