A. Muscle-up progressions: 10 mins working on skill work (false grip pullups, dips, turnover, etc)
Rope Climb progressions: 10 mins working on skill work (Up downs, J-hook holds, Transitions, etc)
* Experienced members perform 3 sets of 5 MU and 3 sets of 2 Rope Climbs. Rest :60 between the 3 sets
B.
AMRAP 15
200 meter sprint
2 Rope Climbs
500 meter row
L3: (4 up downs per round for rope climbs)
L2: (10 ring rows per round)
