-Warm Up-


2 rounds


10 shoulder openers

:20 hollow hold

:20 arch hold

8 scapula pull-ups

8 false grip ring rows

 

-Strength-


Part A


Banded Seated Ring Muscle Ups

https://youtu.be/CilIfOzmuoo


10 sets of 1


Part B


Muscle Up Ring rows

https://youtu.be/NrFR0lUlg0I


4 sets of 6


Ring Supports

4 sets of :30

*if you can’t do :30 in a row , accumulate time

*if can’t do it on rings , use boxes


Part C


2 sets of 10 each (YTW)


https://youtu.be/9zHeBGgDMLc



-WOD-


20 minute cap


5 RFT


50m Farmers carry 70/53

10 toes to bar

50m farmers carry 70/53

10m HS walk  or 10m bear crawl