Friday, September 21 2018

Every 3 Minutes for 15 minutes
3 Dball Over Shoulder (150/100)
5 Ring Muscle-Ups
10 Pistols per leg
Remaining time Bike at a moderate pace
*If unable to do 5 unbroken ring muscle ups, pick a number you can do, unbroken. If it's 1, do 2 reps per round.

If unable to do a muscle up, work on the pulling strength portion of the movement and do 5 strict chest to bar pull-ups. Build 5 strict chest 2 bars and you'll have the strength for a muscle up.

3 Rounds not for time
10 Single Arm Dumbbell Rows
20 GHD SIt Ups