rMU

A) Practice rMU for 5-10min

B) EMOM 12:

1) 45s Row/Ski (moderate)
2) ''x'' rMU
3) Rest

c) Ring Strength

4 Rounds:

• 10-15s Ring Support Hold + 3-5 Ring Dip (kipping allowed) *rest 45s
• 20-30s Ring Dip Hold *rest 45s
• 10-15 Ring Row (Feet elevated) *rest 60s

Strict Press

Every 2:30 X5-6

• 3 Strict Press (3sec tempo down)

@80-85% ish

Gymnastic Metcon

30-25-20-15-10 for time:

• TTB
• Cal Row

Accessories

A) 3-4x For Quality:

• 15-20 Banded Sissy Squat Leg Ext.
• 10-20 Prone Banded Ham. Curl

B) 3-4x For Quality:

• 8/8 Single Arm DB Bent Over Row
• 10-15 Seated DB Lateral Raise