1) 4 x 1:00 Double Unders. Rest 60 seconds between rounds
5X1/3 Front Squat / Back Squat
After a good warmup, perform 1 front squat as close to front squat max as possible then rack the bar and immediately perform 3 back squats with the same weight.
5 rounds of:
Row 20 Calories*
10 Back Squat 115/75**
*If a rower isn’t available use the ski erg
**Rx is off the floor
3 x 5 tempo ring dips
3 x 5 Inverted Tempo bar rows
3 counts down, 3 counts hold and 3 counts up. Scale dips to ring pushups and scale ring pushups to regular pushups on the floor.
If you are anywhere close to getting a muscle up (meaning being able to string together 3-4 good looking chest to bar pullups you should get your muscle ups in this years open. You will see many accessory exercises to help get you there. Hint: It isn’t always about getting a better kip)