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Strength:

Gymnastics Strength:

EMOM 10

Rx+: 2 – 4 Strict Ring Muscle Ups

Rx: 1 Strict Ring Muscle Up

Fx: 3 – 5 Feet Elevated False Grip Ring Rows + 3 – 5 Strict Ring Dips

Scaled: 3 – 5 False Grip Ring Rows + 3 – 5 Hand Release Push Ups

Conditioning:

2 Rounds
1:00 Work/ :30 Rest
1: 25/20 Calorie Assault Bike (Fx: 20/15)
2: 20/15 Ski Erg (Fx: 15/10)
3: 25/20 Calorie Row (Fx: 20/15)
4: 100m Run