One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
A.
5 sets of:
Cast swing + pop swing
followed by . . .
Every minute, on the minute, for 10 minutes:
Muscle Up x 1-2 reps
Two sets of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps
B.
Every minute, on the minute, for 9 minutes (9 sets):
Deadlift x 1 rep @ 85%
*Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes
B.
35-54:
For time:
Row 1000 Meters
80 Double-Unders
40 Wall Ball Shots
Rest 4 minutes and then …
Two rounds for time of:
Row 500 Meters
40 Double-Unders
20 Wall Ball Shots
Rest 4 minutes and the….
400 m run
30 C2B pull-ups
400m run