Strength: Bench Press 3 sets of 10 at 65% or higher
rest :60 exactly and perform max reps at 50%
5,4,3,2,1 muscle up
5,10,15,20,25 wall balls
there are 5 rounds for time, alternating muscle ups and wall balls. the muscle up reps drop by 1 every round. The wall ball reps jump 5 every round
*Scale for muscle up is jumping muscle up. Lower the rings for additional scaling.