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
- 50 Handstand Push ups
- 50 Burpee Pull ups
- 50 squats
6 minute cut off for each movement, 2 minute rest between movements