(703) 266-0118 donnys@thenzone.com

Skill
Take 15:00 to work on ring muscle ups 
*If you have ring muscle ups, work up to ONE  max effort attempt of consecutive reps. Otherwise, work muscle up progressions with your coach. 

MetCon
AMRAP 12:00
15 Burpees Over Box (24″/20″)
10 Toes To Bar
ME UB MUs
(or ME UB ring rows + ME UB ring dips, where 5 of each is equal to 1 MU)
*score is total number of MU performed or the scaled equivalent

Core/Accessory
Mobilize wrists, shoulder, hips