14 min EMOM
-3 pull ups
-3 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 the ring dips seem too easy.
Complete 2 rounds for max reps:
-3 minute max rep double unders (If you get to 150 reps unbroken or 200 total, spend the remaining time on triple unders)
-2 minute max rep 2-arm Russian KB swing (53#/35#)
-1 minute max rep GHD sit ups
*Rest 2 minutes between rounds
****If you are not already set up on Autopay, contact Jocelyn about getting locked in to our current membership rates with Auto payments. Dues are going up August 1st!****