Still looking for volunteers and judges for the Deep South Shootout on Oct 27th in Gonzales, LA.  Gym will be closed that day anyway, come out and check out the competition!

Send your info to


Warm up:
500m row
3 rope climbs


ADV: 10 min EMOM 1-3 reps muscle-ups
INT/BEG: 4 x 5 dips (NO BANDS) or 4 x 5 muscle-up drills resting 90 sec between sets

You may only do Muscle-up drills if you have 10 Strict Ring Dips and 10 Strict Pull-ups

12 minute AMRAP
10 KB swings (2/1.5 pood)
6 KB goblet lunges
Ladies of 504 Gettin' their Pull-up on!

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