10 minutes
Muscle-up progression or Rope climb progression
Options:
Strength - 3 eccentric pull-ups/3 eccentric ring dips (4.0.1 tempo)
Transition
Kip
Linking reps
Strict

For rope climbs
J-Curl technique 
Linking reps
Legless climbs

15 min AMRAP 
30 Double unders
3 Rope climbs 
30 double unders 
5 muscle ups (sub pull-ups/dips 5 each)

Trap 3 raise

Sets: 3

Reps: 12

Load: light

Tempo: 3.1.1

Rest: 45s

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