EMOM for 16 minutes:
Every odd minute, perform an unbroken set of muscle-ups.
Every even minute, perform 4 weighted step-ups with each leg. Box is (24/20)
You pick how many muscle-ups to do. Pick a number you think will be challenging, but maintainable over the course of the EMOM. This number MAY change. If you start off too easy, increase. Scale to an unbroken set of ring dips or push-ups. The step-ups will be done explosively and with as much weight as possible. To make them safer, please use either kettlebells or dumbbells. You may use a barbell if you are seasoned. There is no score for the EMOM, just get some good training out of it.
This is FAST. 100% effort on this WOD. Thrusters unbroken, burpees fast, no rest.
Post your scores to.