GGQ4

Strength

10min EMOM

evens: 1 Hang Snatch
odds: 1 Bar Muscle Up kip progression (1 beat swing, 1 beat swing with tap, 1 beat swing with tap + 1/2 pull, 1 bar mu) You may also use the rings.

MetCon

Granite Games Qualifier: 13min AMRAP

10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
AMRAP MU