Put the weights away crew - Program A only today!

Metcon (AMRAP - Rounds and Reps)

15 Min AMRAP
5 Dips
7 Pull Ups
9 Box Jumps

Dips May be Ring or Stationary.

Box Height:

Men: 24"ish
Women: 20"ish

Score: Total completed rounds + Any additional reps

Goal: 10 Rounds +

For this workout it is important you pick the correct scales and options to allow you to keep moving.

The options for the dips are:

Ring Dips
Stationary Dips
Box Dips
Bench Dips

Whatever you choose we are looking for you to get your shoulder lower than your elbow at the bottom and completely lock the elbows at the top.

You may also choose to use bands or do jumping dips to assist.  For this workout we don't want to see a slow lower.  Save that for skill work or on a different day!

For the pull ups choose a style that will allow you to do these in 1-2 sets each time.  If you need to you may lower the number to 5 reps in order to not have to use assistance and work on your pull ups - just note that you did that in the comments when you log your score.

You may also scale to: Ring or TRX Rows or banded Pull Ups.  Jumping pull ups are ok, but we prefer to choose another method if possible for this workout since this workout already has box jumps!

You may also choose to work your strict pull ups in this workout.  If you want to do that lower the number to 3-5.

For the box jumps we would love to see you choose a height that will allow you to actually jump. Even if that means you need to lower it drastically.  Jump with both feet and land with the whole foot on the box/object.

If you are unable to jump for injury reasons etc.  You may sub step ups (ONLY IF YOU DIDN'T DO TUESDAYS WORKOUT).  If you did Tuesday's workout though, sub Russian (eye level) KB swings instead!

PROGRAM C

15 Min AMRAP
3 Muscle Ups
9 Box Jumps

Dips May be Ring or Stationary.

Box Height:

Men: 24"ish
Women: 20"ish

RX + - Up the Reps to 5 and 15

Score: Total completed rounds + Any additional reps

Goal: 6 Rounds +

If you are REALLY good at muscle ups - like know you will be doing unbroken triples - do the 5 Muscle Up - 15 Box Jump option!

If you are REALLY new to muscle ups and all 3 will be in singles the whole time - lower the number to 2.

Muscle Ups may be bar or ring.

If you want to just WORK your muscle ups even though you don't have them yet - that is fine too!  You may do, banded, jumping, transitions, etc.

For those scaled versions - you will probably go to the 5 and 15 reps so you don't end up doing a million box jumps.

For the box jumps we would love to see you choose a height that will allow you to actually jump. Even if that means you need to lower it drastically.  Jump with both feet and land with the whole foot on the box/object.

If you are unable to jump for injury reasons etc.  You may sub step ups (ONLY IF YOU DIDN'T DO TUESDAYS WORKOUT).  If you did Tuesday's workout though, sub Russian (eye level) KB swings instead!