3 rounds for time of:
20 front squats
7 muscle-ups
♀ 125 lb. ♂ 185 lb.
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Scaling:
This couplet pairs a moderately heavy squat with high-skill gymnastics. When selecting a weight or pull modification, choose something that is challenging but allows you to complete each movement in 2-3 sets. For in-depth scaling options for the muscle-up, read more here.
Intermediate Option / 3 rounds for time of:
20 front squats
5 muscle-ups
♀ 105 lb. ♂ 155 lb.
Beginner Option / 3 rounds for time of:
10 front squats
5 assisted pull-ups
5 push-ups
♀ 45 lb. ♂ 65 lb.