Bar muscle up practice
*While waiting your turn perform 3×15 GHD situps
For time and reps
Max reps bar or ring muscle ups
Max reps rope climbs
*A new portion begins every 3 min. score reps for the mu and rope combined. 30+ is your goal. If you cannot complete the run and burpees in time cut the run down to 300m. Yes its hard to do 400 and 10 in a 3 minute window, run fast
Gosh dang it!!!!