SKILLS & SUFFERING

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
3 Ring Row Muscle Ups
25 Wall Balls 14/10
50 Single Unders or Crossovers

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