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: 4 RFT
25 DU
20 Wall Balls 20/12lb
15 Toes 2 bar (Toes 2 rings/K2E/V-ups)

Ask coach for MOD.

———————-

Olympic Weightlifting WOD

1. 20min to establish 3RM TnG Snatch
2. E2MOM 16 3 TnG S2OH start at 60% add weight by feel
3. FS+BS 2×7+13×60% of BS
4. Pullups/RMUs by coaches prescription

 

Endurance:

 

For Time:

 

“99”

 

Run 1600m

33 Push Ups

Run 1600m

33 Squats

Run 1600m

33 Burpees