14 min EMOM
-2 pull ups -2 dips
* We are back at the beginning of our muscle up development cycle. We’ll go for a shorter time with fewer reps. This is a chance for you to build on a more advanced skill and lock in the gains from the last cycle. You should try to pick a level of virtuosity that is higher than you have been doing. *Remember if you have achieved a muscle up then this trumps the pull ups and dips. Reduce the number of reps per round if virtuosity is compromised. Use the highest level of movement you can perform with virtuosity, even if it is one rep per round
WOD- 15 min cap
3R -250m run
-20 hollow rocks,
-12 pistols