For time:
2 muscle-ups
2 back squats
4 muscle-ups
4 back squats
6 muscle-ups
6 back squats
8 muscle-ups
8 back squats
6 muscle-ups
6 back squats
4 muscle-ups
4 back squats
2 muscle-ups
2 back squats
♀ 155 lb
♂ 225 lb
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Stimulus and Strategy:
Today's workout is a couplet of a higher-skill gymnastics movement and moderate-to-heavy back squats. Aim to complete your first set of muscle-ups in under 30 seconds, and try to maintain sets of 2 or more throughout. The barbell should feel moderate to heavy, but still allow unbroken reps. Expect leg fatigue from the back squats to make the kip on the muscle-ups more challenging — try to delay the transition and focus on letting your hips rise to the sky as you pull the rings toward your sternum.
Intermediate option / For time:
1 muscle-up
2 back squats
2 muscle-ups
4 back squats
3 muscle-ups
6 back squats
4 muscle-ups
8 back squats
3 muscle-ups
6 back squats
2 muscle-ups
4 back squats
1 muscle-up
2 back squats
♀ 105 lb
♂ 155 lb
Beginner option / For time:
2 ring rows + 2 foot-assisted ring dips
2 back squats
4 ring rows + 4 foot-assisted ring dips
4 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
8 ring rows + 8 foot-assisted ring dips
8 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
4 ring rows + 4 foot-assisted ring dips
4 back squats
2 ring rows + 2 foot-assisted ring dips
2 back squats
♀ 45 lb
♂ 65 lb