Workout
30 min AMRAP
100 Double under
20 Dball – 100/60
5 Bar muscle ups (2x C2B/3x jumping)
**Quite the doozy today, but a good all-around workout. Getting some high-rep skill work in with the double unders. Following that is 20 Dball cleans/shoulders.. whatever you want to call them.. just pick up the ball and put it on/over your shoulder before returning it to the ground.
The last movement is a high skill gymnastics movement. Here are some scaling options.
– Bar MUs from standing on a plate/box.
– If you have C2B pull ups, do 10 reps of those. Regular pull ups only? 10 reps
– If you *don’t* have pull ups, do 15 jumping C2B pull ups. This isn’t chin over, this is genuine touching your chest to the bar. It might be easier for shorter people to set up a barbell on the moveable racks. Just remember to have arms fully extended at the bottom even if it means bending your knees to get there.
The scaling options for the BMU, if you don’t have pull ups, is extensive. We’re building on the pull up work from yesterday. The goal is to get you moving vertically and getting you to mimic the original movement as much as possible.