WOD:

4 Rounds, each for time
24 Wall balls (20#/14#)
18 Box jumps (24″/20″)
12/8 Calorie bike
6 Bar muscleups
*Rest 3:00 between rounds*

AT HOME VARIATION

4 Rounds, each for time
24 Wall balls(20#/14#)
18 Box jumps(24″/20″)
12/8 Calorie bike
6 Bar muscleups
*Rest 3:00 between rounds*

*No Wall Ball or Target Option*
If you have a med ball/DB’s/KB/s then perform thrusters with that object, or just standard weighted squats

*No Box Jump Option*
18 Weighted step ups on stairs or other elevated platform, may also perform 18 tuck jumps as well

*No Bike Option*
Sub in equal number calorie row or 12 burpees

*Pullup Bar but No Muscleup Option*
6-12 Strict pull-ups depending on efficiency of movement

*No Pullup Bar Option*
6 Hollow roll v-ups
(Start in a hollow rock position on the floor, roll onto your stomach into a superman position, then roll back to hollow and complete a single V-up or knee tuck)
*These are great for developing midline control and body awareness, 2 of many things needed to complete a proper kipping swing and eventually a muscleup!*

 

Squat with what ‘ya got!