Option 1
5 rounds of
AMRAP 2:
20 wall-ball shots (9/12 kg)
Max Bar muscle-ups
– Rest 2:00 between rounds.
( 20min)
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Option 2
5 rounds:
AMRAP 2:
20 wall-ball shots (6/9 kg)
Max jumping muscle-up transitions
– Rest 2:00 between rounds.
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Option 3
5 rounds:
AMRAP 2:
20 wall-ball shots (4/6 kg)
Max foot-assisted ring dips
– Rest 2:00 between rounds.

Goal & Intensity:
- Heavier-than-usual wall-ball shots, complete in under 1:30 and in 1-2 sets.
:30+ for muscle-ups; 1+ reps per round.
-You should be able to finish each set of wall-ball shots in no more than 90 seconds; scale load and/or target height and then reps, if needed to do so.
-Efficiency is key with the heavier medicine ball, so make sure to use your legs!
-Even if you’ll only get one muscle-up each round, it’s OK to go Rx’d on today’s workout to develop this skill under fatigue. Otherwise, scale to a challenging variation that still helps you work towards getting a muscle-up.
-We’ll take extra time before the workout to work on muscle-up skill work; then, stick around afterwards to cool down as a group.