a. Choose one of the following:
30 Muscle-ups for time
30 Bar muscle-ups for time or
30 Jumping bar muscle-ups for time
30 Strict Chest-to-bar pull-ups for time
(Band if needed) If choosing this option, any rep that does not clearly touch chest to bar will not count.
40 Strict ring rows (Chest to touch)
-Pick a spot that’s challenging, somewhere you will struggle to get more than 5 reps with, stay tight.
b. 7 minute AMRAP:
1 burpee, 1 lunge, 1 air squat, 1 sit-up
2 burpees, 2 lunges, 2 air squats, 2 sit-ups
3 burpees, 3 lunges, 3 air squats, 3 sit-ups etc.
-Your score at 7 minutes will be the last completed full round. MOVE FAST!