3 rounds – Start a new round every 10 minutes
- 50/40 Cal Row
- 30 American Swings, 70/53#
- 10 Muscle-ups*
*Sub 1:1 bar muscle-ups. Sub 2:1 all other pulling movements (jumping MU, CTB, pull ups). Spend time before the workout to work on your MU transitions. This is a great workout to practice your technique and get quality reps rather than focusing on speed/time. With the Open quickly approaching, focus on movement efficiency and good positions to give you the best chance for success!