Skill:
Muscle Ups

Strength:
Front Squat
10-3-10-3

–Find a heavy 10, followed by a heavy 3 (Rest between the 10 and 3)
–Try and increase by 5-10lbs on the second set

Metcon:
5-4-3-2-1
Front Squats
Ring Muscle Ups

L1: 155/105, 165/125, 185/135, 205/145, 225/155
L2: 115/85, 135/95, 155/105, 165/125, 185/135, CTB Pull-ups (10-8-6-4-2)
L3: 75/55, 95/65, 115/85, 135/95, 155/105, Kipping Pull-ups (20-16-12-8-4)
L4: Goblet Squats, Ring Rows (20-16-12-8-4)

Rest 3 mins then,
Cash out: 2-mins max calories on rower

–Coaches note: Let all of your coaches know to write big and legible so we can see the 2-min Row 🙂