AMRAP 14 mins: 7 Ring Muscle-Ups, 50 Wall-Ball Shots (20/14 lb), 100 Double-Unders.
Primary movement: MU/WB/DU
Open 15.3 committed the Open's boldest act of gatekeeping: muscle-ups first. Seven of them stood between every athlete and their first scored rep - no warm-up station, no mercy. Past the rings, the round opens into 50 wall balls and 100 double-unders of pure engine. The message was unambiguous: 2015 considered the muscle-up a baseline competitive skill, and thousands of athletes' seasons ended at rep zero because of it.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 157 (1 round) | 150 |
| intermediate | 314 (2 rounds) | 300 |
| advanced | 400 | 380 |
| elite | 480+ | 450+ |
Total reps in 14 minutes (157 per round).
Muscle-ups in 3-2-2 or confident singles - seven is small enough to stay far from failure every round. The wall balls are the pacing decision: 2-3 sets with short breaks, because sprinting them poisons the rope. Double-unders relaxed and metronomic; trips here are pure score leakage. Round splits of 4-4:30 sustain; anything faster in round one is borrowed. If muscle-ups are your edge skill, warm them thoroughly and bank round one before touching strategy.
Scaled: 50 wall balls (14/10) and 200 single-unders, no muscle-ups - or substitute 7 jumping C2B + 7 dips to keep the structure.
Log every result, see your progress over time, and know exactly where you stand.