Alt EMOM 10 mins: Muscle-ups and Bar Muscle-ups
Every 1 min for 10 mins, alternating between:
2 Muscle-ups
2 Bar Muscle-ups
5 RFT: Rope Climbs, Alt DB Snatches, Sit-ups, Walking Lunges and Shuttle Runs
5 rounds for time of:
2 Rope Climbs, 15 ft
20 Alternating Dumbbell Snatches, 50/35 lbs
20 AbMat Sit-ups
20 Walking Lunges
5 Shuttle Runs, 50 ft