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AMRAP

– RX –
AMRAP 7:
10 box jumps (20/24 in)
3 bar muscle-ups

– INTERMEDIATE –
AMRAP 7:
10 box jumps (20/24 in)
1 bar muscle-ups

– BEGINNER –
AMRAP 7:
10 box jumps (12/20 in)
3 low-bar transitions
– Step up to the box as needed.

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Skill Work

Post-workout:

5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.

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