Warm Up
Row 30 cals
75 dubs
15/10 strict L pull ups
20/15 strict dips
Strength
Back Squat – about 2m rest between sets
1*10 60%
1*8 65%
1*8 70%
1*8 75%
Front Squat – about 2m rest between sets
1*5 60%
1*5 65%
1*5 70%
1*5 70%
Muscle-up Work
EMOM12
Odd- Weighted Pull-up
Even-Weighted Ring Dip
Rest 5 Minutes
1 max attempt-strict muscle-ups
WOD
4 Rounds
50 Calorie Row
100 Double Unders
Rest 2 Minutes