3 rounds

10 lat pullovers

1-2 hips to rings

10 banded transitions

30 ring muscle ups in sets of 5- this was a struggle i got 2 sets of 5 then went to 3s and 2s. To be honest the last few weeks just seemed like was in a rush at the gym and the muscle ups just didn’t get done which is on me. Ill keep working on them get better.

20 emom

-40 sec row @1:50

-12 c2b

7 rounds ub then broke to 8-4 the last 3 sets

20 emom

-40 sec bike @350+

-8-12 khspu

all done 12 ub

+

10 min ab @300

every 2 min

25′ hs walk all ub

Pm

Wasn’t able to get to the row portion today with work schedule.