It’s Muscle up day!
14 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 and ring dips seem too easy.
-Tabata row
-Rest 1 minute
-Tabata squats
-Rest 1 minute
-Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Your Tabata score is the least number of calories rowed or reps performed in any of the 8 intervals.