WOD
For time:
10 Muscle ups
100 Push press @ 75/55 lb
1000m Row
Note: If you have muscle ups and are injury free, do not substitute a different movement. You might not perform all 10 muscle ups, and this still may take you a long time, but you should attempt muscle ups. Work with your trainer to find the right solution.
SCALES
Gold
For time:
20 CTB pullups and 20 Ring dips (OR 15 Over the bar)
80 Push press @ 75/55 lb
1000m Row
Silver
For time:
20 CTB pullups and 20 Bar dips (band assisted if needed)
60 Push press @ 75/55 lb
1000m Row
Bronze
For time:
15 CTB pullups and 15 Bar dips (band assisted if needed)
50 Push press @ 65/35 lb
1000m Row
WARMUP:
Dynamic drills
8 Minute AMRAP
3 Strict pullups (if you have strict CTB pullups, do it!)
1 Inverted hang with slow descent (tucked or piked)
1 Pistol, each leg (OR 10 squats)
FOR THOUGHT
All about barbell diameters- Rogue Fitness