Wednesday 09/04/19

1) Muscle Up/Pull Up Work!

Scaled/Intermediate:
EMOM 12:
Min 1: 8-12 strict bar dips (adv: ring)
Min 2: 8-12 strict pull ups
Min 3: 20-30 Hollow Rocks

Advanced:
E3MOM 12:
1 UB set of MU*
*perform 60-80% of your max UB set of MU. make each set the same number of reps.

2) 5 Rounds:
4 ring MU (Rx+ 5) (scale: 5 C2B + 5 dips)
400m run

20 min cap