Skill Work

1) For 15-20min Practice 1 Skill
:rMU, bMU, Rope Climb, HSW (ramp, piruette etc.) w.f.Hspu

2) EMOM 12:

1: 45s Ski or Row (VK)
2: ''X'' Reps of bMU/rMU/s.Hspu
3: Rest

Pull

A) Rope Pull Ups

EMOM 12:

1: 4-6 Rope Pull Up (R hand above)
2: 4-6 Rope Pull Up (L hand above)
3: 20-30s Chin Over Bar Hold
4: Rest

B) For Quality:

• 10-15 Feet elevated Ring Row
• 20-30s Ring Support Hold
• 20-30s Ring Dip Hold

Optional Metcon

EMOM x 16 (45 sec work/15 sec rest)
1: AMRAP: Echo
2: AMRAP: Double DB Hang Squat Clean Thrusters (2x35lbs)
3: AMRAP: Lateral Burpees over the DB’s
4: Rest