5min Row/Bike/Run: Lunge & Burgener Warm Up
3/8 Muscle Ups
-Or- 10 Chest to bar & Ring dips
B) Deadlift: Heavy Single
Drop to 80% max rep *Target 8-12reps
-Rest :2min between sets
Drop 25lbs for 2×1
E) For time:
Each time the athlete breaks a set of muscle-ups(C2Bs or Ring Dips) they must run a 200-meter lap.
Time Cap: 20 minutes
*If you can not string together 5 or more muscle ups … SUB: unbroken chest to bar and unbroken ring dips.
Example: 18 Muscle Ups= 18 C2B, followed by 18 ring dips.