RX+ 30 Bar Muscle-ups
TC: 12 minutes
Score: Sets
Scaling options
Beginner
6 x 3 Strict band assisted pull ups / Negatives
Intermediate L1
50 strict band assisted pull ups
Intermediate L2
30 strict pull ups
For time
50 Cal Bike/ Row
50 Wall balls 20/14 lbs
50 DB Snatch 1x 50/35lbs
50 Wall balls 20/14 lbs
50 Cal Row/Bike
TC: 17 minutes
Score: time
KG: 9/6, 25/15
Scaling options
Beginner
35 Cal Bike/ Row
35 Wall balls @14/10
35 DB Snatch @25/15lbs
35 Wall balls @14/10
35 Cal Row/Bike
Intermediate
50 Cal Bike/Row
50 Wall balls @16/12
50 DB Snatch @35/25lbs
50 Wall balls @16/12
50 Cal Row/Bike
Perform
50 cal Bike
50 Wall balls @20/14
300′ Sled Push Sprint @light
50 DB Snatch @70/35lbs
50 Cal Row
10 rounds
15 sec L-Sit on parallettes
30 sec OFF
(bend your knees if you need to. It’s going to be easier, or one leg at a time)
A. General
60 sec Row or Bike
10 rotating scorpions
5 push up to downward dogs
60 sec Row or Bike
10 Alternating Box Y raises
5/5 Single arm banded straight arm lat pulldown
B. Specific
EMOM 6
Min 1- 10 straight arm banded lat pull downs
Min 2- 3 scap pull-ups + 5 pause ring rows
https://youtu.be/e_c3TO2jNy8?t=93