3 Rounds x
12 Hollow Rocks
9 Ring Rows
7 Narrow Push Ups
3 Rounds x
7 Pedulum Swings
5 Ring Dips (band as needed to pass though position at top and bottom)
3 Banded Muscle Up Pull Throughs

Metcon (AMRAP – Reps)
Pick 1:
A) Muscle Up Strength:
Every 2 min x 5
3-8 Strict Ring Pull Up to Chest
5-12 RIng Dips
(use partner assist on C2R Pull Ups)

B) Muscle Up Skill:
Practice MU skill (bar or ring)

C) Muscle Up Capacity:
Every 2 min x 5
Max Unbroken Ring or Bar Muscle Ups

Start with either the first or second WOD, depending on size of class and preference. Rest as you have time between WODs
Metcon (AMRAP – Reps)
9 min AMRAP
+3 Ring Dip
8 Overhead Squat @ 115/75
(OR 8 Front Squat @ 155/105)

RX+: OH Squat at 155/105

-Scaling for Ring Dips: HR Push Up
-Choose either OH Squat lighter or Front Squat heavier; from floor
– Rx+ MUST be OH Squat at 155/105
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
14/10 Cal Assault Bike
50 Double Unders