Strength Development:

 Ring Muscle-Ups 

 

10 – 15 minutes in order:

 

·    Ring rows & Dips

·    Transitions

·    Kipping

·    Jumping Ring Muscle-ups

 

WOD

 

6 Rounds For Time:

 

24 Minute CAP

 

 

·    5 Burpee Ring Muscle-ups OR Burpee-Pull-ups

·    10 wall-balls (RX 9/6 kg)

·    15 up’s (pull or push or sit) or 8 GHD’s

·    200 meter run