Skill
30 Muscle ups for Time (8 min cap)
OR
(working on muscle-ups)
5 Horizontal Ring Rows (feet on box)
5 Turn overs
5 Ring Dips
Rest :30 Seconds
8min AMRAP
OR
(working on pulling and pushing)
10 Ring Rows
10 Dips
10 Hollow Rocks
Rest :30 seconds
8 min AMRAP
PARTNER WOD
10 Synchro Deadlifts
10 Synchro Hang Cleans
40 Cal Row (split up)
15 min AMRAP
Fitness: 95/65
Performance: 135/95
Open: 155/105
Athletes: Some muscle up skill work today. If you are close then hit the middle progression and use the coach to give you tips and advice on how to improve the turn over. For the workout try to hit a a round every 3 min with your partner. The deadlifts and hang cleans should be unbroken.
