Derek rolling smoothly through his muscle-ups this morning!
14 minute alternating OTM:
3-10 strict pullup
3-10 strict ring dip
*The first 2 rounds you should be able to do your set unbroken. After that, it may be broken if needed.
Each effort is to be done at a 90% perceived exertion. It should feel like your rest is just enough to allow you to repeat that time, but just barely:
2x800m run, rest 3 minutes after each effort
2x400m run, rest 2 minutes after each effort
4x200m run, rest 1 minute after each effort