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: 10-8-6-4-2 reps of

Strict (By ability) Chin ups
Strict (by ability) Dips
Weighted V-ups (quality) 12/8kg

Ask Coach for modifications.

 

Endurance:

 

Dallas 5

5 minutes of:

   Burpees

Then, 5 minutes of:

   7 deadlifts, 70/50kg.

   7 box jumps, 60/50 cm

Then, 5 minutes of:

   Turkish get-ups, 20/12kg.

Then, 5 minutes of:

   7 snatches, 32.5/25kg

   7 push-ups

Then, 5 minutes of:

   Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.