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: 9min AMRAP

7 Burpee Pull ups

8 KB SDHP 32/24kg

 

*Ask coach for modifications.

 

Endurance:

 

For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches (42.5kg/30kg)
120 double-unders