Metcon (Time)
Assault Bike Sprint
3 Rounds for Time:
40/30 Cal AAB Sprint
Rest 2 min
Bar Muscle-ups (12 min x skill work)
We’re probably going to see bar and ring muscle ups in the last workout of the Open, so let’s practice the easier of the two!
EMOM x 25
min 1: 3-5 Squat Snatch – 95/65
min 2: 5-10 C2B/Pull Ups
min 3: 5-10 Ring Dips
min 4: 3-5 Bar Muscle Ups/3-5 Burpee Pull Ups
min 5: 1-5 Ring Muscle Ups/College Boy Rolls

College Boy Roll…