Every 3 Minutes for 7 rounds:
5 Front Squats (building AHAP and holding for 4-5 sets)
3-5 Strict Muscle-ups
Today is a hybrid of a heavy day and a gymnastics skill day. Like in a traditional heavy day for volume, the goal is to be front squatting a heavy load across 4-5 of the 7 sets. The first 2-3 sets can be continuing to build from the warm-up. If you have strict ring muscle ups, choose a number of reps between 3-5 that will allow you to keep that number across many sets. For example, it is better to get 3 reps every round than to get 5 on the first 3 rounds, but then be unable to get any on the subsequent sets. There will be MANY scaling options for these RMU so get into a class and develop some more skill through the progressions the coaches have for you!
A quick note: be prepared to take your barbell from the ground if at one of the outdoor stations 🙂