With a team of 4, featuring 2 men and 2 women.
Rules: Both runs must be completed as a team. The Muscle-Ups may not be started until the 4 team members all complete the run, also time does not stop until all team members complete the run. The Muscle-Ups may be apportioned in any manner, but ALL TEAM MEMBERS MUST DO AT LEAST 10 reps, with the limit for one member being 30 reps. I.e. 3 team members could do 10 reps, and one member could do 30, all 3 members could do 15, or any other combination as long as all members perform 10 reps. Teams may only use ONE SET of rings. Rings may be hung at any height as long as full extension AND turnout is achieved at the bottom. Teammates may help each other reach the rings.
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
Group 3 Conditioning
8 minute AMRAP of:
3 Rope Climbs 15′
20 HR Pushups