3 ROUNDS:
100m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups

2 ROUNDS:
10 Arm Haulers
10 DB Tempo Strict Press (31X1)
10 Scap Push Ups

ON A 10:00 RUNNING CLOCK...
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

(No Measure)

E2MOM x 20 MINUTES
MIN 1 & 2 - 400m Run
MIN 3 & 4 - 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

(Score is Reps)