Score is total strict ring muscle-ups over the course of the 12:00.
10min C2B pull-up work. (In class) Work on pull/kipping. Show difference btwn butterfly and traditional kip.
“Sir Charles” (in class 25 min cap)
1,000m Run/row, directly into…
10 CTB Pull-Ups/banded kipping C2B
30 Air Squats
Directly into… 1,000m Run/row
(If you have a weight vest, put it on)
*run/row meant to be done in 5min or less. C2B are meant to be done in 2 sets or less, focus is touching chest to bar.
2 Giant Sets:
50′ Single Arm OH Walk
100′ Double KB Front Rack Carry
200′ Farmers Carry
Rest 2:00 between sets.