For time:
15 Ring Muscle-ups
Double Kettlebell Front Rack Walking Lunge, 70/53 lbs, 50 ft
12 Ring Muscle-ups
Double Kettlebell Front Rack Walking Lunge, 70/53 lbs, 50 ft
9 Ring Muscle-ups
Double Kettlebell Front Rack Walking Lunge, 70/53 lbs, 50 ft

Goal: Sub 8 min

Our shorter workout for the week with some higher skill movements. The muscle-up is going to be the crux of this workout and in order for you to complete this workout within the intended time domain, you’re going to have to be very confident in them. If there is concern about the overall volume of the muscle-up, adjust as needed. Those who have the appropriate strength for a muscle up but haven’t quite got one might consider working some low ring transitions from the floor. Those who are working on developing the appropriate strength should work a strict pull-up or band-assisted strict pull-up. We want you to focus on holding a true front rack position and avoid the urge to prop the kb’s on the shoulders in the front rack lunge. The loading should be heavy and you should feel challenged although you should be able to get the entire 50′ done in an unbroken set.

Post Work
3 rounds for quality of:
Starfish Side Plank, L 20 secs/R 20 secs
15 Ball Slams, 20/15 lbs
Reverse Plank Hold, 20 secs