4 rounds of:
3 minutes of rowing
1 minute of muscle-ups
Post calories rowed and muscle-up reps completed to comments.
Scaling:
Most athletes can maintain the structure of this workout. Modify the muscle-up to a pull and a push.
Beginner Option / 3 rounds of:
3 minutes of rowing
1 minute of 3 ring rows + 3 push-ups
"TECH-MOV"