EMOM 10 mins
1 ring muscle up and 1 bar muscle up, i.e both in the same minute, Scaling: 5 kipping swings on the bar or rings and 2 strict pull ups and 2 ring dips
1 ring muscle up and 1 bar muscle up, i.e both in the same minute, Scaling: 5 kipping swings on the bar or rings and 2 strict pull ups and 2 ring dips
Back Squat 5-5-4-3-2
following this rep scheme, work up to a heavy double for the day
following this rep scheme, work up to a heavy double for the day
5 Rounds for reps with one minute on each station:
Rope Climbs Rx +: Aim for 2-3 rope climbs in the minute
wall balls
row for calories and rest