5 rounds for time of:
Run, 400 m
7 Muscle-ups
Every time you break complete:
20 Double Unders

Goal: sub 17 mins
Notes: Sub 750 Bike or 500m Row for run

Running and muscle-ups with a challenge to go unbroken. The double under penalty is there for those that know they can do sets of 7 muscle-ups while fresh but after 2 rounds or so this may present a challenge. Having to drop from the rings and do a set or 2 each round is not a problem. If 7 reps is something you can’t do unbroken adjust the rep range to something you can for the first 2 rounds. You can do the same with the movement and change this to a strict pull-up, ring pull-up, ring row, etc. Regardless we are looking for you to be challenged by that third round but not have to break things up more than twice on any round, even at fatigue. It’s easy to keep the run paced on workouts like this but do your best to push the pace and challenge yourself on the run as well.

Shoulder Accessory w/2.5-5lb plates:
3 rounds for quality of:
12 Front Raises, pick load
12 Lateral Raises, pick load
12 Bent Over Flies, pick load

Post Workout
Child’s Pose Stretch:
1-2min
Thread the Needle Stretch:
1-2min