MU Work then MU, T2B and Run

Accumulate 30 seconds

• False Grip Hang from Bar with Lacrosse/Tennis ball

The EMOM for 4 minutes

• 3 x Explosive Pullups as High as Possible

Then EMOM for 4 minutes

• 5 x Kipping Pulls

Then based on Session 17 of the Street Parking Gymnastics program…

10 rounds for time

• 2 x Bar Muscle Ups
• 6 x Toes to Bar
• Run 100m

Results: Metcon 15: 06. Great workout… only two failed attempts at the Muscle Ups, otherwise all unbroken. Wasn’t pretty though, so need to still work on that.