10-9-8-7-6-5-4-3-2-1 reps for time of

• Muscle-ups
• Bodyweight clean and jerks

Scaling

This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

Intermediate Option

7-6-5-4-3-2-1 reps for time of

• Muscle-ups
• ¾ bodyweight clean and jerks

Beginner Option

7-6-5-4-3-2-1 reps for time of

• Jumping pull-ups
• Knee push-ups
• ⅓ bodyweight clean and jerks