5 Rounds for Time:
5 Ring Muscle ups or 10 pull ups + 5 Dips
20 Wall Balls
400 M run
*25 min time cap
10 ring rows + 5 box dips
Optional unweighted step up or side steps
Sub 350m Row or 15 cal assault bike for run
Coach’s Tip: Working some of our recent gymnastics skills into a longer endurance workout. Muscle-Ups shouldn’t take more then 1 min so pick a scale that sticks with the stimulus.
Justin M getting ready to fly!