Skill/Strength: 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: “Open 12.4”

As Many Reps as Possible in 12 minutes

150 Wall Balls (20/12 lbs)

90 Double-Unders

30 Muscle-Ups

Ask coach for modifications.

————————
Olympic Weightlifting WOD

1. HS+Snatch 7 sets of 2+1 start at 75% add weight by feel
2. Drop snatch work up to heavy single
3. Jerk from racks 3x3x80% 3x2x90%
4. Backsquat 5x5x80%

 

Endurance:

 

Complete as many rounds as possible in 20 minutes of:

15 burpees

30-calorie row

 

Cashout: ???