Score of Muscle Ups or Dips

Score of Muscle Ups or Dips


Strength:

Bench Press 5-3-1
Chest to Bar Pull Up Practice or Bar Muscle Up Practice

Sport Strength:

1a) 5 x 3 Bench Press 85% 1RM
1b) 10 Alternating Pistols
1c) 1 Rope Climb Rest 1 Minute.

WOD:

5 Rounds (Not For Time...) 20 Min time cap to complete
100 M Sprint (10 M shuttle)
1 Clean and Jerk (heavy as possible)
Max Rep Muscle Ups or Ring/barDips
*Rest as needed between rounds
Score is total muscle ups or dips

Daily Challenge:

Flutter Kicks 2 x 100

Mobility:

Dolf Stretch, Calves on Post

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