No need to worry about scoring today guys, lets work engine , grip strength and a high skill movement, the muscle up.

For the muscle ups, consider where you are in your progression, if you don’t have them,what are you missing. Work on anything from strength (ring pull-ups and rows) to transitions, Jumping MU.

For the Farmers Carry, use two plates and choose your own weight. Try to go the length of the gym x4 without putting the plates down.

EMOM x 30
A. Assault Bike Cal 10/8
B. Muscle Ups (1-5)
or progressions
C. Pinch Grip Farmers Carry x 4
(athletes choice)