In three minutes complete:

2 rounds of:

10 wall balls (20/14) (10’/9’)

10 box jumps (24/20)

continue to increase reps by 2 for both movements and repeat above until unable to complete the 2 rounds within the three minute time frame.


rest 5 min


OTM for 5 min

3 muscle ups or Muscle up progressions (do 3 banded and 3 kip from the ground)

If unable to do unassisted dips or chest to bar then do 6 pull ups.