For Time: 35 min cap Buy in – 800m run 4 Rounds of: 5 Muscle Ups (ring or bar) | 10 C2B Pull Ups (assisted or not) | 10 Ring Rows + 10 Ring Dips 10 Strict HSPU | 1-2 mats | Z Press 15 KB Swings 53/35 | 35/26 | 26/18 20 Alternating Pistols | Assisted Pistols | Goblet Squats Cash out – 800m run
Long workout with a cash in and cash out and some higher skill movements that will make us move a little slower and more methodically in the middle.
Muscle Up Work – 15 minutes to work on bar or ring MU or assisted drills. Those with MU, perform one max effort set of choice of Bar or Ring.
Skill day to work on MU or assistance drills. Spending time here before the workout to give everyone plenty of time to develop their scaling techniques.
AMRAP 15 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 100′ Farmer Carry 50/35 | 35/25 | 25/15 200m run 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 50′ Dual DB lunge (any carry) 50/35 | 35/25 | 25/15 200m run
