EXTENDED WARM-UP:
EMOM x 8 MINUTES
MIN 1 – 5 Tempo OHS (2111) (Building)*
MIN 2 – 1-3 Ring Muscle-Ups or RMU Attempts
MIN 1 – 5 Tempo OHS (2111) (Building)*
MIN 2 – 1-3 Ring Muscle-Ups or RMU Attempts
*Build to Heavier than Workout Weight. Bar comes from the floor
METCON:
3 ROUNDS FOR TIME
9 Ring Muscle-Ups
18 Overhead Squats (115/75)|(75/55)
9 Ring Muscle-Ups
18 Overhead Squats (115/75)|(75/55)
RMU OPTION 1: Jumping Ring Muscle-Up
RMU OPTION 2: Strict Pull-Up