Strength/Skill:

Ring/Bar Muscle Ups:

  • 6 x 1-2, every :60-:90, OR
  • 6 sets of Muscle Up Transitions + 5 -8 Push ups after each set

Metcon:

3 Rounds of:

1:00 Rope Climbs or Strict Pull Ups

1:00 Hollow Rocks

1:00 Single Unders

1:00 Wall Balls (20,14)

1:00 Turkish Get Ups, alternating arms

1:00 Rest