Weighted Pullups then Pullups, Double Unders und Burpees

5 rounds of the following 3-part complex, rest as needed between rounds

• 1 x Jumping Bar Muscle Up (from bench)
• 5 x Bar Dips at Top (as low as possible)
• Slow Eccentric Descent

Then EMOM for 10 minutes

• 1 x Weighted Pullups

Then the Rocky IV WOD from Atomic Crossfit, for max reps of Double Unders and Burpees…

AMRAP in 2 minutes

• 20 x Pullups
• Max Double Unders

Rest 2 minutes then AMRAP in 2 minutes

• 10 x Barbell Bent Rows @ 115lbs/52kg
• Max Burpees

Rest 2 minutes then AMRAP in 2 minutes

• 20 x Pullups
• Max Double Unders

Rest 2 minutes then AMRAP in 2 minutes

• 10 x Barbell Bent Rows
• Max Burpees

Results: For the Bar Dips, I was able to get my sternum to the bar… any lower and I had to drop. Metcon 78-29-74-26 reps.