RX
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
Beginner
For time:
10 slow muscle-up transitions with bent legs
50 single-unders
8 slow muscle-up transitions with bent legs
40 single-unders
6 slow muscle-up transitions with bent legs
30 single-unders
4 slow muscle-up transitions with bent legs
20 single-unders
2 slow muscle-up transitions with bent legs
10 single-unders
Intermediate
For Time:
5 slow muscle-up transitions with straight legs
50 double-unders
4 slow muscle-up transitions with straight legs
40 double-unders
3 slow muscle-up transitions with straight legs
30 double-unders
2 slow muscle-up transitions with straight legs
20 double-unders
1 slow muscle-up transitions with straight legs
10 double-unders
Competitors:
3 Rounds with empty bar:
3 Hang muscle Snatch
3 Hang Power Snatch
3 Snatch Balance
3 Squat Snatch
1:00 Rest
Every 1:30 for 12:00
1 Snatch Pull + 1 Hang (BK) Snatch
Build up in 3 sets then get 5 work sets without fails
-then-
Every 2:00 for 6:00
Snatch Pull
3×90%