Warm up
Mobility
+
2’ dead hang
+
3×10 reps Shoulder Dislocations PVC
Skill
Technique Muscle Up
MetCon
Rx
30 muscle-ups
Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips
Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent
End Of The Wod
Challenge team of 3 : 10’ max cal row!!!