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Partner Metcon

AMRAP 15 w/Partner: Muscle-ups and Run (AMRAP – Rounds and Reps)


AMRAP 15 with a partner:

10 muscle-ups

200-m run with a partner

– One partner works and one rests during the muscle-ups.


AMRAP 15 with a partner:

10 low-ring muscle-up transitions

200-m run with a partner

– One partner works and one rests during the transitions.



5 muscle-ups

200-m run

A) 5-8 rounds.

B) Muscle-ups complete in 1-2 sets/partner.

C) Advanced athletes push the runs, while others use the runs to recover between muscle-up work.


Post Workout Skill

4 Sets: Ring Dips (Checkmark)

Post Workout Skill:

Ring Dips:

4 Sets:

:20 ring dips

:10 rest


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