Take 15 minutes
- Ring Muscle Up Transitions from Floor
Then for time
- 7 x Strict Pullups
- 9 x Dips
- 10 x Pike Lift Overs ( over and back is one rep)
- 5 x Weighted Pullups @ 10kg
- 7 x Weighted Dips @ 10kg
- 10 x Pike Lift Overs ( over and back is one rep)
- 3 x Weighted Pullups @ 20kg
- 5 x Weighted Dips @ 20kg
- 10 x Pike Lift Overs
- 1 x Weigthed Pullups @ 30kg
- 2 x Weighted Dip @ 30kg
- 10 x Pike Lift Overs
- 3 x Weighted Pullups @ 20kg
- 5 x Weighted Dips @ 20kg
- 10 x Pike Lift Overs
- 5 x Weighted Pullups @ 10kg
- 7 x Weighted Dips @ 10kg
- 10 x Pike Lift Overs
- 7 x Strict Pullups
- 9 x Dips
- 10 x Pike Lift Overs
Results: Metcon 9:29. Used weight vest for 10kg, Sandbag 20kg, both 30kg.
The video of my L-Sit Muscle Up from the floor
https://youtube.com/shorts/zIi8va4QYx8?feature=share
seems like all my pullups are paying off.