Strength Muscle ups practice: break up where needed 20 minute cut off

  • 10 false grip ring rows 0550
  • 10 negative muscle ups 10 count
  • 10 hip to ring kip
  • 10 kipping muscles or 10 strict pull ups
  • 10 strict muscle ups or 10 strict dips

 

WOD

Each movement for time

  1. 50 Handstand Push ups
  2. 50 Burpee Pull ups
  3. 50 squats

6 minute cut off for each movement, 2 minute rest between movements