Strength/Skill
EMOM 10:
Min 1 – 10 strict pull-ups
Min 2 – 10 strict ring dips
Advanced:
Min 1 – 3-5 ring muscle-ups
Min 2 – 6-8 HSPU
Scaling options: banded or jumping pull-ups, banded ring dips or inclined ring push-ups. If 10 is too many for you, drop that number down to something you can finish each round. It is okay to start at a higher number and finish at a lower number if needed.
If you are doing muscle-ups & HSPU, pick a number that you can maintain each round.
Metcon
For time:
100 double unders
24 v-ups
12 deadlift (225/155)
60 double unders
24 v-ups
12 deadlift
40 double unders
24 v-ups
12 deadlift
Week two of the double under challenge. This is a good opportunity to attempt a double under PR, or go for an unbroken set of 100 even if you might normally break it up.
If you are working on double unders but 100 is too daunting, scale the number down to something you can accomplish in about 2 minutes (for example, do 50 the first time instead of 100). If you have to scale to singles, do 2x the number of DU’s.