" 7 rounds of: "
15 hip-back extensions
3 strict muscle-ups
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Scaling:
Don’t sprint this workout. Hip-back extensions should be performed slowly and methodically, not for speed. Use the strict muscle-ups as an opportunity to refine your technique. Beginning athletes can try an assisted form of the muscle-up with their feet on the ground.
Intermediate Option
7 rounds of:
10 hip-back extensions
3 assisted strict muscle-ups
Beginner Option
5 rounds of:
7 hip, back or hip-back extensions
3 assisted strict muscle-ups