Every 30 seconds for 15 minutes (30 rounds)
- 1 x Kipping Bar Muscleup
Then 5 rounds of the following, rest as needed between rounds
- 5 x Ring Row to Waist
- 5 x Ring Dips
Then AMRAP in 12 minutes (inspired by the 2022 Crossfit Copa Sur Open WOD #1…
- 20 x Wall Balls / Sandbag Thrusters
- 20 x V-Ups
- 20 x Calorie Row
- 40 x Double Unders
- 20 x Deadlifts @ 155lbs
Results: Only made about 2/3 of the Muscleups… still 15-20 was OK. Metcon 2 rounds plus 39 reps.