Target rounds | 3-6 rounds

Today’s workout offers a challenging weightlifting exercise and two challenging gymnastics exercises. In relation to the other days this week, it’s one of the more advanced days.

Most athletes will have to scale this workout in one way or another whether it’s the weight of the DB, the bar muscle-up, or the toes-to-bar — this is OK. This workout is meant to challenge even the best athletes in your gym.

Choose a weight for the DB overhead squats that allows you to complete all 10 reps unbroken, always keeping the DB in the correct position overhead.

If you have bar muscle-ups, but 5 reps each round is too much, consider scaling the reps to 2-3 per round.

We are going to see toes-to-bars a few more times this month, so it will be the movement that we spend the least amount of time on today. If you do not have at least 10 reps of toes-to-bars, there will be 2-3 scaled movements to choose from. Later this month, we will work on other scaling options that may not be available today.