A. EMOM 12
EVEN:
L1: 12 banded pull ups
L2: 8-12 Kipping pull ups
L3: 3-5 Muscle Up transisitons to press out
L4: A manageable set of muscle ups
ODD:
All levels: :30 Bike at a moderate effort
B. Every 2 mins x 5 sets :
L1 and L2: 5 Pull up negatives + 5 beat wings
L3 and L4: 2-3 RMU negatives + 5 Ring Beat Swings
M:
10 RFT
1 Rope Climb
3 Wall Walks
6 Toes to Bar
* 20 min cap
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