Brent Beiber MOTM

Strength

12min Muscle Up skill work

beg: EMOM - 1 Low Ring False Grip Ring Row w/ muscle up transition + jumping dip.
int: EMOM - 1 ring muscle up or spotted ring muscle up
adv: death by muscle ups 1, 2, 3, 4, 5 . . . . if miss, start again at 1

MetCon

7 min AMRAP's

7 min AMRAP (meant to be fast)
6 power cleans 135/95
9 pull-ups
12 push-ups

Rest 3 min

7 min AMRAP
3 power cleans 185/125
6 C2B Pull-ups
9 push-ups w/ feet on box 24/20