Mon. Sept. 12, 2016

Performance

3 Rounds for time
4 Ring Muscle Ups
12 Back Squats, 155lbs/105lbs

Rest 4 minutes

2 Rounds for time
4 Ring Muscle Ups
12 Back Squats, 185lbs/125lbs

Rest 2 minutes

1 Round for time
4 Ring Muscle Ups
12 Back Squats, 205lbs/145lbs

Fitness

3 Rounds for time
4 Muscle Up Transitions or Burpee Pull Ups
10 Back Squats

Rest 4 minutes

2 Rounds for time
4 Muscle Up Transitions or Burpee Pull Ups
10 Back Squats

Rest 2 minutes

1 Round for time
4 Muscle Up Transitions or Burpee Pull Ups
10 Back Squats