General Warm Up:
Repeat for 2 sets: 150m row, 20 sec hollow hold, 20 sec superman hold, 8 V ups 8 ring rows
Foam roll lats 1 min ea side, Lax ball pecs 1 min ea side Banded tricep stretch 1 min ea side
Warm Up 2:
Partners – Switch off: 30 second bar hang, 30 seconds of small kip swings, 30 seconds bigger kip swings, 30 seconds of knees up, :30 seconds T2B or T2B attempts, then for 2-3 min have MU & Pull Up athletes warm up and RR and V-Up athletes, set up rings and square for WOD.
3 Rounds, each for time.
12 Bar Muscle Ups
12 Toes To Bar
~ 3 min rest between rounds ~
Scores will be the time for each round. Athletes should push pace during work time. 3-6 min per round. If you get hung up on bar MU reduce reps even during WOD.