EMOM 12 minutes ( 4 rounds) Min 1 • False Grip Pull-Up Hangs (hang at bottom for 10 – 30 seconds)
Min 2 • 6 to 10 Ring Dips
Min 3 • 5 Ring Pull-ups (palms facing each other)
Min 4 5 Baby Muscle-Ups (slow speed) 5 rounds of:
If you already have a muscle up do this:
In 12 minutes Bar MU Cluster:
2.2.2 rest 30 seconds rest 2 min x 2-3 sets.
6 RFT of:
5 CTB
10 Russian KBS
5 Burpees over the bar
10 OHS 95/65
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