2 rounds:
3 air Kang squats w/alternating single-arm reach overhead each rep @ bottom
10 alternating toe touches from plank
:10-:15 relaxed hang from bar
+
2 rounds:
6-10 pulls on the rower
3-5 wall balls
+
5:00 muscle-up prep work if you’ll be hitting any
Option 1, for time w/20:00 cap:
40 ring muscle-ups
80 row calories
120 wall balls, 20/14 to 10/9
*partition all work as needed to allow for most possible reps, 1 WB = 1 row cal = 1 MU, so don’t leave any row cals or wall balls remaining
*if you are unlikely to hit a muscle-up, your score is the time to complete the 80 row calories & 120 wall balls (which, again, can be partitioned in any fashion)
*those registered but without muscle-ups should still do the RX’d 80 cals and 120 wall balls rather than the scaled option
+
optional for the non-muscle-up-ers:
accumulate 20-40 strict pull-ups post 80/120
+
5:00-10:00 coach-led mobility
Post results to comments.