Monday Workout of the Day

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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