For time:

150 Wall Balls, 20/14 lbs, 10/9 ft

300 Double Unders

30 Ring Muscle-ups

Ring Muscle-ups / 60 Chest-to-bar Pull-ups

Partition as needed.

Stimulus for today’s workout is moderate intensity while being strategic in the way movements are partitioned in order to maintain consistent effort. Athletes can break up the movements however they desire.

This workout is about strategy and building a sustainable pace from the beginning. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.