Muscle Up

Three rounds for reps of:
Row for Calories, 1 minute, rest 20 seconds
75/55 lb Push-press, 1 minute, rest 20 seconds
Sit-ups, 1 minute, rest 20 seconds

Then, for quality do 5 Strict Pull-ups and 5 Box dips, every minute on the minute for 6 minutes,

Or, for those who are close to Strict Muscle ups practice Muscle-up progressions, then try to do:
1 Strict Muscle-up, or 3 Kipping Muscle ups every minute on the minute for 6 minutes for good quality form.

101:
Three rounds for reps of:
Row for Calories, 1 minute, rest 20 seconds
45/30 lb Push-press, 1 minute, rest 20 seconds
Sit-ups, 1 minute, rest 20 seconds

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