• 1 Set: False Grip Pull-Up Hangs (hang at bottom for 10 – 30 seconds)
• 8 Sets: 3 Baby Muscle Ups – faster speed.
• 5 Sets: 3 Ring Dips with a Pause ( Explosive push after the pause)
• 5 Sets: 3 False Grip Pull Ups (fast, palms facing each other)
-Put the least amount of weight through your legs as possible
if you have your muscle up do:
EMOM 12:
Minute 1: 3-5 muscle ups
Minute 2: 50 Ft HS Walk
Minute 3: 30 Double Unders
Minute 4: Lsit 30 seconds
then:
3 rounds for time of:
50 double-unders
15 dumbbell squat clean thrusters 45/30
15 burpees
50 double-unders
Rest 2 minutes
Post each round’s time and total time to board.
