14 min EMOM
-3 pull ups
-3 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips! you can try for one to 3 muscle ups on the minute.
Tutorial on GHD machines:
1) Hip extension
2) Back extension
3) GHD situp
7 min AMRAP
-3 Left arm Turkish getups**
-3 Left arm one-armed overhead squat
– 8 GHD hip extensions
-3 Right arm Turkish getups
-3 Right arm one-armed overhead squat
** Please review TGU