Rustle Up Muscle Up

Strength

E90s x 10

odds: 5 Strict Press w/ 10s hold OH on last rep (from floor)
evens: 3-5 Ring Muscle Up Skill Work

MetCon

For time:

FITNESS
For time:
10 Ring Row + Jump to Support
30 Power Cleans 75/55
20 Box Jump or Step Overs 24/20
40 Alternating Lunges
20 Box Jump or Step Overs 24/20
30 STOH 75/55

PERFORMANCE
For time:
6/4 Bar or Ring Muscle Up
30 Power Cleans 95/65
20 Box Jump Overs 24/20
30 Front Rack Lunges (alt) 95/65
20 Box Jump Overs 24/20
30 STOH 95/65

COMPETITION
For time:
10/8 Ring Muscle Ups
30 Power Cleans 135/95
20 Box Jump Overs 24/20
30 Front Rack Lunges (alt) 135/95
20 Box Jump Overs 24/20
30 STOH 135/95