1. Muscle Up Technique Practice/Prep

(pick an appropriate level)

  1. 3×3 Kip swings (rings)

3×3 Hips to Rings

3×5 Banded Muscle Up Transitions

Warm up a few muscle ups

  1. 3×3 Kip Swings (rings)

3x :10 ring support hold

3×3 Seated MU transitions (sit on band)

  1. 3×3 Pausing ring rows (false grip if able)

3x :10 bar dip support hold

3×3 Pull up negative (use box as needed)

  1. “Nasty Girls”

3 Rounds

50 Air Squats

7 Ring Muscle Ups

10 Hang Cleans 135/95

L2: 3-5 Muscle Ups per round

L1: your most challenging pull-up (chest to bar, chin over bar or banded strict) + ring or bar dips.

* do all 7 pull-ups, then all 7 dips


  1. 5x 6/leg: DB front rack hold box step-ups

*2 DBs, box height may increase or stay the same

  1. 21-15-9

Wall Balls