Warm up

Muscle up transitions

Dunn (Kielin Dunn)
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs

On the burpees, jump over the box without touching it.

Men use a 40cm box
Women use a 30cm box

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Scaling this WOD:

If you cannot do a muscle-up yet, use a variation of the transition drill. If you are unable to perform 3 consecutive muscle-ups consistently, consider reducing the reps. Select a box height that will allow you to jump over the box without touching it. If unable to jump over the box without touching it, modify to jumping on and then stepping off the other side.