3 Rounds:
5 Manmakers, 50/35 lbs
10 Ring Muscle-ups
Run, 200 m
Goal: 17 mins

A classic 3 rounder today and we kick it off with the Manmaker. We also have some complex gymnastics work with the ring muscle up and a sprint for 200 m. The manmakers will feel slow but choose loading that keeps you moving at a steady pace. Ring muscle ups should be broken up to avoid muscular failure, adjust reps as needed to get them done in no more than 3-4 sets. Subbing out strict pull-ups and strict dips will be great for those that need to build pulling and pressing strength. Push the pace on the 200 meter run and try not to use it as “recovery” if you are feeling good today!

Accessory Work
3 rounds for quality of:
30 Band Pull Aparts
7 ATYTs
Double Kettlebell Overhead Carry, pick load, 50 ft