Tuesday 6/26/18

1) Pull ups and Muscle Ups 

Scaled - 10 min alt EMOM:
Min 1: :30 work/:30 rest straight arm support at lockout on box (knees raised)
Min 2: max rep set of feet elevated ring rows (aim for 8-15)

Intermediate - 10 min alt EMOM:
Min 1: MU transition drill on tall boxes (stack 2 24". work full minute for quality reps)
Min 2: :30 work/:30 rest straight arm support at lockout on rings (focus on turning hands out)
Note: intentionally offset with Scaled to share boxes/rings

Advanced* - EOMOM 10:
35 DUs
2-4 unbroken MUs
*Advanced if you can complete 5 UB MUs, otherwise, practice the Intermediate transition and support drills!

2) 5 Rounds:

400m Run
10 burpee box jump overs
20 T2B