Fri 10/26:

Fri 10/26:

A. 3 rounds:

HSPU x amrap; rest 30 sec

8, 7, 4  (couple of kipping reps each)

Muscle Ups x amrap, rest 30 sec

5, 6, 5

Wtd Bar Dips x amrap, rest 30 sec

w/ 53lbkb: 5, 5, 4

Bar Dips (no wt) x amrap, rest 30 sec

11, 9, 7 (all strict)

Row 500m @85%, rest 3 min

1:35, 1:39, 1:37

B.  Ring Sequence:  one sequence only today*; rest 5 min

* same sequence as last week: amrap kipping Muscle-Ups** + amrap Ring Dips** + max L-Sit + 3 Skin-the-Cats + max Tucked Front Lever hold

(try to keep hips level in FL hold… just a bit higher)

4mu's, 9dips, 11sec L-sit, 5sec one-leg-tucked front lever.

C. 10 sets of 5 unbroken C2B Pullups for time.

6:36