For time:

21 Dumbbell Bench Press, 50/35 lbs

21 Chest-to-bar Pull-ups

18 Dumbbell Bench Press, 50/35 lbs

18 Chest-to-bar Pull-ups

15 Dumbbell Bench Press, 50/35 lbs

15 Chest-to-bar Pull-ups

— then —

12 Dumbbell Bench Press, 50/35 lbs

9 Bar Muscle-ups

9 Dumbbell Bench Press, 50/35 lbs

6 Bar Muscle-ups

6 Dumbbell Bench Press, 50/35 lbs

3 Bar Muscle-ups

Bar Muscle-ups / Burpee Pull-ups

Target time: 8-10 minutes
Time cap: 14 minutes
Large Class Target time: 13-15 minutes
Large Class Time cap: 18 minutes

This workout is designed to tax the upper body through moderate lifting and high-skilled gymnastics. The first part will be fairly quick, increasing muscle fatigue in part 2. Athletes should be aggressive but be smart and know when to break to survive.

The chest and triceps will get tighter and tighter as the workout progresses. Don’t let athletes fall for the trap of selling out early only to be stuck looking at the bar or bench.

3 rounds for quality of:

10 Dumbbell Reverse Grip Bench Press, pick load

10 Banded Chest Flies

12 Single Dumbbell Head Curls, pick load

* Rest 2 mins

Dumbbell Reverse Grip Bench Press- incline; Moderate weight – maintain control and quality RPE 7
Banded Chest Flies- seated
Single Dumbbell Head Curls- moderate weight – maintain quality RPE 7