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Escalate

Part 1

Row 2k

Every 2 minutes, including minute “0” perform one unbroken set of strict ring muscle-ups

Time cap: 12 minutes

Score is total muscle-ups + time or distance

Rest 2 minutes

Part 2

Bike 3 miles

Every ½ mile, including minute “0” perform one unbroken set of strict chest-to-bar pull-ups

Time cap: 12 minutes

Score is total pull-ups + time or distance

Rest 2 minutes

Part 3

EMOM 12:

Minute one: Max broad jumps, 25ft. lengths

Minute two: Max 25’ shuttle sprints

Minute three: Max double-unders