Alt EMOM 10 mins: Muscle-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
3/2 Muscle-ups
6/4 Ring Dips
5 RFT: Push Jerks, C2B Pull-ups, and Sumo Deadlift High-pulls
5 rounds for time of:
15 Push Jerks, 95/65 lbs
12 Chest-to-bar Pull-ups
9 Sumo Deadlift High-pulls, 95/65 lbs
Checkout: 3 RFQ: Alt V-ups and Plank Hold
3 rounds for quality of:
10 Alternating V-ups
Plank Hold, 30 secs