Them mid-WoD feels!!
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Photo Credit: Angela Clancy

WoD: "Topsy Turvey"

5 / 3 Muscle Ups

10 Dumbbell Hang Power Clean & Jerks

15 Box Jump Overs

M: 22.5kg dumbbell. 24" box. ---|--- W: 15kg dumbbell. 20" box.

Tricky little triplet here which will certainly be a challenge to all.
The time is long. The reps are just low enough to tempt us to push it unbroken but at the same time high enough to push us to our limits.
Those Muscle-Ups, of which will be on the RINGS, will be front & centre of your attention. Maybe you have them already? Cool. How many can you do in a row? How polished does it look? Simply put, work today to make them better.
And what if you don't have them yet? Well scaling is of course totally acceptable and is always very much encouraged so you can achieve the desired outcome the workout was designed for. If you have chest to bar pull ups already then today may be a good time to work on the movement pattern of the transition (from below to above the rings). Learn the false grip. embrace it. Learn the direction of the pull in that transition. Stop reverting back to pull ups if that is what you always do when these pop up.
For those working toward your first pull ups unassisted we want you to challenge yourself with an appropriately challenging scale option that has you work dang hard for those reps. After all, we have 20 mins in which to further build that development.
As for the other two moves. Try to keep that dumbbell move unbroken & find a smooth rhythm on the box.
If you find the pace & groove you will hit 7 rounds, maybe more! Let's get after it!!
Enjoy!!
Hold the standards. Form is priority as always.
Scale as needed.