Nate
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups (or sub 4 pull-ups and 4 dips)
4 handstand push-ups
8 kettlebell swings (2/1.5)
OR
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
As many muscle-ups in 8 minutes,
BUT, complete the following first:
4 rounds:
12 shoulder to overhead (115/65)
50 double-unders or singles
Post number of completed muscle-ups to comments
“Test 3”
Tabata Squat
Max reps of Muscle-ups in 4 minutes
If unable to perform muscle up, sub pull-ups.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Five RFT:
5 muscle-ups
10 overhead squats, 95 lb
15 knees-to-elbows
20 GHD sit-ups
