Skill
Muscle-Up: Focus on Back Swing Kip
MetCon
Muscleup Biathlon
For Time
400 meter Run (out back door left around building in through front door)
18 Muscle-Ups
400 meter Run
15 Muscle-Ups
400 meter Run
12 Muscle-Ups
Time Cap: 18 minutes
Each time the athlete breaks a set of muscle-ups they must run up to 4th Floor and back.)
Scaled Version
400 meter Run
10 pulls + 10 pushes
4th Floor run
10 pulls + 10 push
400 meter Run
8 Pull + 8 push
4th Floor run
8 Pull + 8 push
400 meter Run
6 Pull + 6 push
4th Floor run
6 Pull + 6 push
Pull = Pullup, feet elevated ring row, or jumping pull-up
Push = Ring Dip, ring pushup, chest to floor push-up, or knee push-up
Gymnasty Buyout
10 min EMOM
1) 5 Tempo Ring dips (:03 pause top, control down, :03 Pause bottom)
2) 30 second heavy farmers carry