Prep for the Open

Strength

12min EMOM

min1: 5 Ring Swings

min2: 4 Low Ring Transitions

min3: 3 Ring Dips

min4: 30 DUs or 30s Attempts

 

MetCon

14min AMRAP

FITNESS

14min AMRAP

3 Ring Row Muscle Ups

25 Wall Balls 14/10

50 Single Unders

 

PERFORMANCE

14min AMRAP

3/2 Ring Muscle Ups

25 Wall Balls 20/14

50 Double Unders

 

COMPETITION

14min AMRAP

7 Ring Muscle Ups

50 Wall Balls 20/14

100 Double Unders