Skill: Ring Muscle Ups

 

Strength:

By ability

10 min EMOM

1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)

 

OR : Beast mode

10min Of Death by unbroken Ring MU

MetCon: “B-1” 3RFT
400m Run
21 (A) KB Swings 24/16kg
15 Knees 2 Elbows
9 Ring Dips

*Ask Coach for modifications.
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Olympic Weightlifting WOD

1. HPS + Drop Snatch  6×3+1×75%
2. C&J 2×2+2×75% 2×2+1×85% 2×1+1×90% 1×1+1×85-95% 1xPR attempt
3. Tempo deficit clean pull 5x3x60% 5sec up 5 sec down

 

Endurance:

 

5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
35/25kg. sumo deadlift high pulls, 20 reps
60/50cm box jumps, 20 reps
35/25kg. push presses, 20 reps
Row 20 calories
Rest 1 minute