Nov 2019

Open 20.5

For time, partitioned any way:
Muscle-ups x 40 reps
Row @80 cal
Wall-ball shots x120 @9/6kg
Time cap: 20 minutes

Exemple:
10 rounds, of:
4 Muscle-ups
Row @8 cal
Wallballs x 12 reps

or:

10 rounds, of:
row @8cal
Wallballs @12 cal
then
Ring Muscle-ups x 40 reps


Scaled:
For time, partitioned any way:
Chin over bar Pull-ups x 40 reps
Row @80 cal
Wall-ball shots x120 @6/4kg
Time cap: 20 minutes

Warm-up:
2 rounds, of:
Quad Crawl 10 + 10 meters
Push-ups x 10 reps

Muscle-up Warm-up:
Ring Kips 3 sets of 2 reps
Ring Kips + pull-ups 3 sets of 2 reps
Muscle-ups transitions low rings 3 sets of 2 reps

Specific Warm up:
Assult Bike 1 mile

2 rounds, of:
Thrusters x 15 reps @20/15kg
Pull-ups x 8 reps (ring rows)