-Warm Up-


2 rounds 

 

10 shoulder openers

6 beat swings

20 sec supinated hang

10 upper extremity nerve floss

5 single arm ring row each side


-Strength-


EMOM 10:


1 Strict Ring Mu

1 Kipping Ring Muscle up


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Modified option 1


(2 reps)


Box Muscle Up



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Modified Option 2


Ring row complex 


Then


5 sets superset: STRENGTH ACCESSORY


8 Bicep Curls 

5-10 Sec False Grip Bar Hang

8 Ring Rows (feet on a Box)

Try to Control the Eccentric until you fail


-WOD-


16 minute cap


4 RFT


400m run

12 push Press

12 pull-ups