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– RX –
10 rounds for time of:
3 muscle-ups
4 box jumps (24/30 in)

– INTERMEDIATE –
10 rounds for time of:
3 chest-to-bar pull-ups
4 box jumps (20/24 in)

– BEGINNER –
7 rounds for time of:
3 jumping chest-to-bar pull-ups
4 box step-ups (10/10 in)
– Choose a box height that is challenging, but allows for unbroken sets for at least the first 4 rounds.

– MASTERS 55+ –
10 rounds for time of:
3 chest-to-bar pull-ups
3 strict ring dips
4 box jumps (24/30)
– If able to perform a muscle-up, substitute 1-3 ring muscle-ups in place of the pull-ups and dips.

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Post-workout

Work up to a heavy set of 3 weighted pull-ups and 3 weighted dips

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