Tuesday, June 12, 2018

A. EMOTM x 9 minutes
1) 5 Kip swings
2) 5 Hips to rings
3) 5 Muscle up Transitions

B. For time:
30 muscle ups
(CAP: 20 minutes, Do not finish after the cap!)

This is a test. If you do not have a muscle up, your score is zero. This is not meant to be scaled in any way.

C. Every 3 minutes
Push Press on Tempo 31X1
3 Sets of 8 reps @ 10# heavuer

1 Second Hold at top
3 Second Eccentric back to front rack

D. 15 Minute AMRAP
Calorie Row
Overhead Squats (95/65)

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