4 rounds for time
-200m run
-50 ft. Double DB overhead lunge
-10 toes to bar
-5 bar muscle ups
Bar muscle up scaling:
If you have pull ups: MU negative > pull overs > hip to bar pull ups > L- pull up negative
If you don’t have pull ups: Hold your chin as high over the bar as possible (2s = 1 rep). > Controlled pull up negative > ring rows (3 ring rows = 1 rep)