monday

Met-Con/Skill/Strength

ME Kipping Muscle Ups in 1:00 (Ring or Bar)

-Rest 5mins

​10:00 EMOM
Min 1: 30-40% of ME Muscle Up
Min 2: 10/8x Cal Bike/Row

-rest 5mins

5min AMRAP:
12-9-6-3
​Strict Ring Dips
Bike/Row Cals

-5min Rest

5min AMRAP:
12-9-6-3
Strict C2B Pull-Ups
Bike/Row Cals

Post

​SA KB Waiters Carry
3x50ft/side