A. Muscle-Up Practice

10 Mins or Accumulate 20 x MU

B. AMRAP in 15 Mins of:

5 x T2B
10 x Walking Lunges
5 x Ring Dips
10 x Walking Lunges
5 x Pull-Ups
10 x Walking Lunges

or C. AWOD: 6 Rds for time of:

3 x Weighted Pull Ups (20/10kg)
5 x Strict Pull Ups
7 x Kipping Pull Ups

*18 Min Cut Off

For weighted pull-ups place a 20kg dumbbell (wrapped in a towel works best) between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. The aim is to complete this as fast as possible, but also in the least number of sets as possible. Coming off the bar constitutes a set.