For time: -21 pull-ups 42 double-unders -21 thrusters (weight 1) -18 chest-to-bar pull-ups -36 double-unders -18 thrusters (weight 2) -15 bar muscle-ups -30 double-unders -15 thrusters (weight 3) 12 min time cap Weight 1: 65/95 45/65 Weight 2: 75/115 55/85 Weight 3: 85/135 65/105
Scale pull ups to jumping chin over bar pull ups, with pull up bar at least 6 inches from head Scale chest to bar to chin over bar pull ups Scale muscle ups to chest to bar pull ups.
Further scaling can be achieved using the “foundations” version of the WOD as follows For time: -21 bent-over rows -42 jumping jacks -21 thrusters (35/45) -18 jumping chin-over-bar pull-ups -36 jumping jacks -18 thrusters -15 jumping chest-to-bar pull-ups -30 jumping jacks -15 thrusters 12 min time cap