8 minute AMRAP
10 Pushups
4 BMU
rest 10:00
Then straight into a 30-minute relaxed run
WODprep Strategy Top Tips
*Can scale to a number of muscles ups you can do in no more than 2 sets each round.
The goal here is to hit the muscle-ups unbroken. This workout is designed to test you and see how far you can push it. The pushups will be a lot harder than you think, so before you start this workout, work out how you want to break them up. The muscle ups are the true test here, so don’t get too fatigued on the pushups.
Finally, give yourself a 10-minute rest before hitting a relaxed 30-minute run. Take this opportunity to shake out your arms and stretch your legs. You want to stay in zone 2, which means you should be able to hold a conversation at the same time.
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Bar Muscle Ups: How to Fix your Chicken Wing (Random Stranger!)
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