Alt EMOM 12 mins: Deadlifts and Hollow Rocks & Opt. 1: 4 RF-ME: Row Calories and Muscle-ups or Opt. 2: 4 RF-ME: Row Calories and Pull-ups

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
5 Deadlifts, pick load
10 Hollow Rocks

BTWB

Opt. 1: 4 RF-ME: Row Calories and Muscle-ups

4 rounds for max reps of:
Row Calories, 3 mins
Muscle-ups, 1 min
* Perform Ring MU or do Option 2 with Pull-ups

BTWB

Opt. 2: 4 RF-ME: Row Calories and Pull-ups

4 rounds for max reps of:
Row Calories, 3 mins
Pull-ups, 1 min

BTWB

Photo by @robcwilson @snoridgecrossfit

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