10 min EMOM
-2 pull ups
-2 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips.
The goal here is to operate at a higher virtuosity than you did at the last EMOM
if you managed one muscle up per minute, then try for two. if you got your chest to the bar, now try to get belly button or hips to the bar. muscle up negatives, and Russian dips are options if the pull ups the ring dips seem too easy.
tabata jumprope (8R of 20s work, 10 s rest)
WOD (25 min cap)
(Teams of 3; 2 people are working and one is resting; partition as desires)- complete for time:
-3k row where one partner rows, other partner must be holding handstand (scale to push-up or plank); stop rowing when you break up; can switch as needed
-300 double-unders (one person must be hanging from a bar for these reps to count)
-90 GHD situps (one person holds kettlebells in the bottom of the squat.. scale up to squatting with ankles and toes together and/or holding barbell in front rack at the bottom of the squat)