Muscle Up Work
Option 1
4 Sets
8 Strict Pull-ups
12 Ring Dips
Option 2
4 Sets
2 Strict Ring MUs
4 Ring dips
Option 3
4 Sets
2-4 Kipping MUs
4-6 Ring Dips
Teams of 2
3 Rounds For Time
250m Row
Partner A Rows
Partner B must hold a pair of KBs in the front rack under chin
Working partner cannot row if Partner B isn’t holding
Rx: 53/35#
Scaled: 44/26#

Sweat Class

Technique Pull Ups and Dips

Tabata
Pushups
Pullups
Situps
Squats

Cash Out
Row KB Hold (Above)