10 min EMOM
-3 pull ups
*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 the ring dips seem too easy.
Each movement will be a “down and back”, for a total of 100 ft
10:00 Partner AMRAP:
-100 ft. overhead lunge (45/35). Can alternate plates with sandbag if scaling up.
-100 ft. broad jump
-1 suicide shuttle run with direction change every 12.5 ft