Tuesday

Warm-up
Warm-up
3 ROUNDS:
200m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups

Skill
Warm-up
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict False Grip Ring Row or Strict Pull Ups. Work with your coach and get better!

(No Measure)

Workout
Metcon (AMRAP – Reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run/Row
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

If you can’t make a 2 minute clock on the run, cut the distance down.

(Score is Reps)