EMOM 15
Strict Muscle Up + Negative (aim for 0:10 negative)
Strict Muscle Up
Muscle Up Negative
2-3 Transition Rock


For Time:
150 Double Unders
50 Sit Ups
1200m Run
50 Sit Ups
150 Double Unders

Alpha
Run
5:00 @ 60
3:00 @ 60-70
2:00 @ 70-80
1:00 @ 80-90