A.
EMOM 10
– L1: 12 Banded Pull Ups L2: 8-12 Kipping Pull Ups L3: 3-5 Muscle Up Transitions to press out L4: a manageable set of Muscle Ups
– :30 Bike a Moderate Effort
B.
4 Sets; rest 2 mins between
L1 and L2: 5 Pull Up Negatives (Use Band assist if necessary) + 5 Beat Swings
L3 and L4: 2-3 Strict Ring Muscle Up Negatives (use ground assist if necessary) + 5 Ring Beat Swings
M:
For Time:
24-18-12
DB Reverse Lunges 50/35
Ball Slams 20/14
Cal Row
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