MondayWarm-upWarm-up2 ROUNDS
:30 Bike
10 Kip Swings
5 Ring Rows*
5 BB Strict Press
10 Hollow Rocks
*no false gripExtended Warm-upWarm-upFOR QUALITY
3 SETS
5 Pausing False Grip Ring Row
or
5 Pausing Muscle-Up Transition
-Rest at Least :30 b/t Sets-SkillMetconEMOM x 10 MINUTES
MIN 1 – 2 Muscle-Ups or MU Attempts
MIN 2 – 3 Jerks*
*Building Each Set to Moderate-Heavy Set of 3WorkoutMetcon (Time)3 ROUNDS FOR TIME
25 Jerks (115/75)|(95/65)
5 Muscle-Ups
25/20 Cal Bike
15:00 Hard Cap