Function:

A.) Muscle Ups 

B.) 4 rounds

1 min per station, 1 min rest between rounds

Pull-ups

DB Thrusters

Leg raises (hanging or lying)

DB Front rack lunges

Perform/RX:

A.) Muscle Ups

B.) 4 rounds

1 min per station, 1 min rest between rounds

Muscle ups or C2B

Thrusters (95/65)

T2B

Front rack lunges (95/65)

Compete:

A.) Muscle Ups

False Grip RR – 4×10

MU – 4×2-5 (no fails)

1 attempt max set MU

B.) 4 rounds

1 min per station, 1 min rest between rounds

Muscle ups

Thrusters (95/65)

T2B

Front rack lunges (95/65)

Results to BTWB!