The real challenge for most people with this workout will be simply completing it without substituting. Muscle ups are difficult to do, but very satisfying once you can get up and over that bar (or rings). Don’t be discouraged if you can’t finish it. You’ll see this benchmark again.

Equipment: Pull up bar

The Workout
For time, 5 rounds of:
7 muscle­ ups
21 burpees – jumping at least 12 inches

If you have trouble with muscle ups, the substitution is three pull ups + three dips.

Share you success (or defeat) below.