Pullups and Muscle Ups then Frog Stand, Curls, Ring Rows and HSPU

2 rounds of max unbroken (rest 2 minutes between rounds)

• Strict Pullups

Then accumulate

• 30 x Jumping Bar Muscle Ups

Then for time

• 100 x Ring Rows
• Every time you break do 3 x Handstand Pushups

Then 3 rounds

• 30 second Frog Stand Hold
• 15 x DB Curls @ 10kg per Hand

Then 3 rounds

• 30 second Frog Stand Hold
• 10 x DB Curls @ 10kg per Hand

Results: Pullups 10 and 8 😞. Jumping MU with 4 risers. Rows. in 12:53.