5×6 Reps @70%
*These should be all singles. Try to stay consistent with each rep! Rest 0:90 bt sets.
2 Sets of:
18/14 Cal Bike Erg
Max Muscle Ups
*Rest 3:00 bt sets
**Score is total number of muscle ups! Generally you should have around 3 minutes of muscle ups each set.
***Scale to 0:90 of practice on the DUs or 175 Single Unders. For the muscle ups scale to bar muscle ups or sub max rep c2b pull ups or pull ups. Otherwise sub inverted rows.