Skill: Set a 15 min clock
Three sets, not for time, of:
Bar Muscle-Ups* x 3-5 reps
Double-Unders* x 30-40 reps
Handstand walks* x 3 attempts at max distance
WOD: For time
10-9-8-7-6-5-4-3-2-1
Deadlift @ 50% of your 1 RM
1-2-3-4-5-6-7-8-9-10
Ring Dips
10 min time cap
*Rogue Bars/Bands/Boxes – Nowhere near a MU? 3-5 Strict pull ups (bands ok) or 3-5 partnered negatives
*Attempts count
*6-10 alternating Kick ups/Accumulating 30 sec holds from kick up or walk up
-Rotate “stations” if needed
Score: Time or time plus missed reps as seconds
Three sets, not for time, of:
Bar Muscle-Ups* x 3-5 reps
Double-Unders* x 30-40 reps
Handstand walks* x 3 attempts at max distance
WOD: For time
10-9-8-7-6-5-4-3-2-1
Deadlift @ 50% of your 1 RM
1-2-3-4-5-6-7-8-9-10
Ring Dips
10 min time cap
*Rogue Bars/Bands/Boxes – Nowhere near a MU? 3-5 Strict pull ups (bands ok) or 3-5 partnered negatives
*Attempts count
*6-10 alternating Kick ups/Accumulating 30 sec holds from kick up or walk up
-Rotate “stations” if needed
Score: Time or time plus missed reps as seconds
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