Dr Mike (Jr) struggled to keep up with Rolley’s pace in their wod last night
Strength: Strict Pullups and HSPU’s ,( negatives, scale to bands, ring rows, negative handstands, push ups…) 12 min AMRAP
WOD: Either Rx or Scaled – no mix and match
18 min EMOM
Rx
-4/2 Muscle Ups
-8 OH Barbell Lunge (50/35)
-12 Box Jumps (60/50)
OR
Scaled
-5/3 Pullups + ring dips / push ups
-8 Front Rack Lunge (50/35)
-12 Box Jumps