Burp It Up…

PH:  Scapular Push-ups, Scapular Pull-ups, Hollow Body

Warm-up: Ring Rows, Dip Support, Ring Pull-ups, Dip Support, Pull-ups, Dip Support + Dip, C2B Pull-up, Dip Support + Dip

Skill: Muscle-Ups

WOD:

RX:AMRAP 15mins
150m run
4 Pull-ups
4 Burpee
150m run
8 Pull-ups
8 Burpee
150m run
12 Pull-ups
12 Burpees
150m run
16 Pull-ups
16 Burpees
150m run
20 Pull-ups
20 Burpees
etc…

RX+

AMRAP 15mins
150m run
2 muscle-ups
4 burpees
150m run
4 muscle-ups
8 burpees
150m run
6 mu
12 burpees
150m run
8mu
16 burpees
150m run
10 mu
20 burpees
etc…

 

O2:

AMRAP 15mins
150m run
4 Ring Rows
4 Burpee
150m run
8 Ring Rows
8 Burpee
150m run
12 Ring Rows
12 Burpees
150m run
16 Ring Rows
16 Burpees
150m run
20 Ring Rows
20 Burpees
etc…

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