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