Workout — 2026-10-23 · Hang Time

Skill

🏆 First kipping muscle-up — unlocked!

WOD

Two AMRAPs: 7:00 of alternating DB hang snatches + ascending toes-to-bar, rest 2:00, then 3:00 of bar muscle-ups into max ring muscle-ups.

My result:

• Part 1: 4 rounds + 18 reps (12 snatches + 6 TTB) @ 40 lb DB
• Part 2: 10 chest-to-bar + 10 ring rows; tried bar muscle-ups but had nothing left

How it felt

• Muscle-up unlocked!!! Am I awesome or what.