171128 ~ Fear The Beep!

It's Baaaack!!  How deep can you go.....even 1 more rep than last year is a big PR! Be uncomfortable and keep on pushing!

Skill:

Muscle Up Mechanics

EMOM x 4 min alt.

(2 sets of each)
A. Scap Pull-Ups on Rings x 15 reps
B. Ring Swings x 10 reps

Followed by. . .

EMOM x 6 min alt.

(3 sets of each)
A.Supine Snap Pulls on Low Rings x 15 reps

B.Dynamic Ring Row x 10 reps

Followed By…

3 min (Pick One)

a. ME Ring MU’s

or

b. ME Banded MU’s

Conditioning:

Bergeron Beep Test

10 min AMRAP

7 Thrusters (75/55#)

7 Pullups

7 Burpees

EMOM for As Long As Possible

AMRAP the remaining time.

Cash Out:

10 Heavy Sled push

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