Friday

Rx

3 Rounds For Time 

7 Muscle-ups (Ring or Bar)

50 Air Squats

1000m Row

Rx+

3 Rounds For Time

7 Strict muscle-ups

50 Squats

1,000m Row

Scaled

3 Rounds For Time

7-Strict Pull-ups (May use bands)

7-Strict Dips (May use parlettes)

50 Air Squats

1000m Row