for time:
1: 30x muscle-up (scaled to 60x pull-up and 40x ring dip)

16:29

2: 2000m row

8:25

So maybe four people in the gym can reliably do muscle-ups, and I am not one of them. The official scaling was 100x pullups, but RB thought combining ring dips was acceptable as well. I intended on doing 50/50, but ended up with the 60/40 split. I basically did kipping pull-ups, but only one at a time before dropping from the bar. I basically did 10 pull-ups then 10 ring dips, but sprinkled a couple of 5/5 sets as well. I was surprised I could crank out the pull-ups, and perhaps I could have done more than one at a time, but I was being conservative as I remembered the last time I did 100 pull-ups (banded), my back muscles started failing, although that time I did them in 7 minutes. I was also surprised the ring dips started worsening before the pullups (hence the 60/40 split).

The 2000m time was off my PR by only a second. I should have tried harder. RB tried to make me feel better by pointing out how much stuff I had done before the 2K, but all my 2K times have been when I wasn’t really all that fresh.