-Warm up-



2 rounds


10 Samson lunges

5 beat swings

10 shoulder openers

5 scap pull ups

10 median nerve floss

5 lateral step ups



Skill


3 sets


10 Banded Open/close

5 ring swings


EMOTM 10


1,2, or 3 muscle ups


Ring row muscle ups

Toe nail muscle ups

Kipping ring pull-ups


Strength


Weighted dips(on boxes w/ DB)

5/5/5/5/5

then

3 x 20 banded tricep extensions



-WOD-


Time : 15 minutes


1k Row buy-in


Then AmRaP remaining time


7 DB box step Overs 50/35

7 pull-ups

7 devils press 50/35