| Warmup 10:00 EMOM Min 1,2,3 :20 top of ring support hold Min 4,5,6 :10 bottom of ring support hold Min 7-10 5 strict ring dips Then go through a bar muscle up progression and hit 3 rounds of: 150 row 3-5 shoulder to overhead up to workout weight |
| Workout 1500m row Buyin Into 5 rounds of 5 Bar muscle ups 7 push jerks 135/95 Rx+ 165/115 push jerk OR 7 BMU |
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