12min EMOM Death by Muscle Ups to Chest to Bar to Pull-Ups Challenge
Minute 1 = 1 Muscle Ups (bar or ring)
Minute 2 = 2 Muscle Ups
Minute 3 = 3 Muscle Ups
Minute 4 = 4 Muscle Ups or 4 Chest to Bar
Minute 5 = 5 Muscle Ups or 5 Chest to Bar
Minute 6 = 6 Muscle Ups or 6 Chest to Bar or 6 Pull-Ups
Minute 7 – 8 – 9 – 10 – 11 – 12
**Once you Fail or Fall Behind on One Move (MU,C2B,PU); Switch to Next Try to last the whole 12min! If you can’t sit out a min or two and get back in.**
For Time: (22min cap)
800m Run/Row or 2k Bike
40 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12
40 Kettlebell Goblet Thrusters
8 Muscle Ups Bar or Ring MRX Chest to Bar
400m Run/Row or 1k Bike
30 Kettlebell Sumo Deadlift High Pull
30 Kettlebell Goblet Thrusters
4 Muscle Ups Bar or Ring MRX Chest to Bar
200m Run/Row or 0.5k Bike
15 Kettlebell Sumo Deadlift High Pull
15 Kettlebell Goblet Thrusters
2 Muscle Ups Bar or Ring MRX Chest to Bar
Core Development
20 Russian Twists
10 Turkish Get-Ups
20 Russian Twists
