Today we have a muscle-up and shuttle run combo. Your score will be the total number of shuttle runs completed each even minute with an additional skill focus on completing muscle-ups under fatigue.

We’ll move through some snatch progression work in the general warm-up today to both get your bodies warm and to prepare for next week’s benchmark workout Amanda, which combines muscle-ups and snatches.

Plan to find some muscle-up variation that works for your skill level and has you spending time on the rings.

Push the shuttle runs and then slow down for skill work on the rings.

We’ll cool down together as a class before you leave today.

Front Squat

EMOM 12:
Odd min | 3 ring muscle-ups
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back