-Warm Up-


2 rounds

20 sec front support hold rings or box)

8 median nerve floss5 single arm push press

5 walk outs with a push up

5 hspu


-Strength/Skill-
4 sets of “The Muscle Up Triplet”

5 ring swings (feet together)

3 Turn over drills

3 kipping ring dips


Box Dips (building in weight each set)


5-5-5-5-5
-WoD-


10min. AMRAP:


50 push-ups
40 alt. db snatches 50/35
30 box jumps 24/20
20 handstand push-ups
10 Jerks 135/95