Warmup
- PVC pass-throughs
Then
2 Rounds NFT of:
- Row 500m
- 4-8 ring rows
- 4-8 ring dips
- 4-8 Pull-ups
WOD
For time:
30 Muscle-ups
If you cannot do a muscle up, practice leg-assisted transition drills for five minutes, then do 3 strict pull ups and 3 strict ring dips Every Minute on the Minute (EMOM) for 9 minutes. If you cannot do three of each, do 2, or 1, but strive for strict, not kipping reps.