8-6-4-2 reps for time of:
Front Uprise
DB Snatch, 100#/70# (each arm)
The uprise, for this workout, will be defined as a kipping muscle up where no part of the upper arm or shoulder come into contact with the rings.
First scale will be half the reps
Second scale will be muscle up
Third will be half the reps muscle ups
Fourth will be bar muscle ups
Fifth will be double the reps, both c2b and dips
B.
Midline Work
Five rounds for quality:
30 Glute Ham Sit ups
Rest 90 seconds
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