30 muscle-ups for time
If you can't do a muscle-up, sub 120 pull-ups and 120 dips.
Time: 24:13
I can't do a muscle-up, so I sub'd the 120 pull-ups and dips. I did bar dips, as my shoulder is still sore (I think from bursitis). Did sets of 3, alternating movements, 40 times. Pull-ups were no problem. Dips were hard, but not too hard. Rested 5-10 secs between each set. Foam roller angels afterward to loosen shoulder.
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