Thursday 12.04.18

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!

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