Friday 1/25/2019 - Started from the Bottom

M1:

Muscle up + Kip Work

Option A:

15 Min AMRAP

Not for rounds

3/1 RMU

3 Strict Dip

10 Hollow Rock

Option B:

15 Min AMRAP

Not for rounds

5 Scap Pull up

5 Kip Swing

5 Kipping Pull up

10 Hollow Rock

*Scale this as much as needed*

Option C:

15 Min AMRAP

Not for rounds

5 Scap Pull up

:15 Active Hang

5 Kip Swing

20 Hollow Hold

M2:

"Started From the Bottom"

For Time 21-15-9

Option A:

Squat Clean 115/85

C2B

Option B:

Squat Clean 95/65

Pull up/Banded Pull up

Option C:

Squat Clean/FS 75/55

Jumping Pullup/Ring Row