Your workout for Friday is:

MOVEMENT & SKILLS: MUSCLE UP

For time:
50 Muscle Ups (PULL UP + RING DIP)
 

Your workout for Saturday is:

In team of 2 complete:

21-18-15-12-9-6-3 cal / reps of:

Row/Bike

Strict Press

Notes:

- Relay style as soon as P1 is finished P2 goes!