BRING A FRIEND DAY

For max reps:
30 Seconds of Muscle-Ups  (scale to any MU progression or strict chin-ups/strict dips)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)

WOD:

As a 3-person team row 3750m in 250m increments for total team time.

*after each row, complete 30 sit-ups during rest time