A: 4 Rounds:
8 Bent Over Barbell Rows
16 Barbell Windshield Wipers
B: 15 min Ring Muscle Up Practice:
Option 1: On the 2 min for 10min, 5 Rounds, 5 Strict/negative Pull Ups & 5 Strict/negative Dips
Option 2: Work on transition drills, negative strict MU, kipping etc.
Option 3: EMOM 10, 1-3 Muscle Ups
C: Intervals, 3x each station, 20 sec work, 20 sec rest
- Groups of 2, stay at same station for 3 rounds before rotating.
- Set clock so there is 5 sec to switch partners between sets.
- Make suicide sprints short and do 2 "areas" so not everyone is running in the same place.