Warm Up
3 Rounds: 100m Run (increasing pace) -10 Up Downs -10 Scap Pull Ups
2 Rounds: 10 Arm Haulers- 10 DB Tempo Strict Press (31X1)- 10 Scap Push Ups
Skill
On a 10:00 Running Clock
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row
Workout
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.