Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lunges
Then, practice for 5 minutes each, in any order:
Stretching.
Plank holds.
L-sits.
Scales.
Handstand descents
Post rounds completed to comments.
5 minutes each
"THE STRICT MUSCLE UP"
The muscle-up is a movement that transitions from a hanging position below the rings to a supported position, arms extended, above the rings. It is a combination movement containing both a pull-up and a dip. Far from a contrivance, the muscle-up is hugely functional. With a muscle-up, you’ll be able to surmount any object on which you can get a finger hold–if you can touch it, you can get up on it. The value here for survival, police, firefighter, and military use is impossible to overstate.