Every 90 seconds for 8 rounds perform 3 parking lot shuttles. Run 3 lengths of the parking lot fast and walk the fourth back to start X 8.
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3 RFT
10 muscle ups
20 GHD sit ups.
If you don’t have a MU do this:
4 sets: False Grip Pull-Up Hangs – 10 to 30 seconds
• 4 Sets: 3 Ring Pull-Ups at a slow speed (palms facing away from you) •
4 Sets: 5 Ring Dips (pause at top between reps) •
5 Sets: 5 Baby Muscle Ups at a slow speed
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