Every 90 sec for 12 min (4 sets):
1– Muscle-Up Transition Drill
Beginner: 5 false grip ring rows + 5 push ups
Intermediate: 3x Toe Nail assisted transitions or negative mu
https://instagram.com/p/BXMmYC3AIro
Advanced: 3x seated strict MU
2 – Bear Crawl x 30 seconds + Broad Jumps x 5
+
8rft:
400/300 Meter Row
16 KB Swings
8 Dips