Warm-up: 3 rounds not for time of 5 reps each (slowly & high quality):
5 Arch Rocks
5 Hollow Rocks
5 Jumping Deck Squats (Air squats if necessary)
5 Chest Touches (each side)
Deadlift 1-1-1-1-1, then
How high can you go up the ladder in 7 minutes of:
1 Muscle Up (scale as needed)
2 Muscle Ups
3 Muscle Ups
How many Burpee Muscle Ups can you do in 7 mins?
Post loads & scores to comments.