Warm Up

10 pit pulls
30 second dead hang
20 second active hang
5 ring row w/ 5 second hold @ top x2
10 kip swings

250m row

Fish out of water tabata (Hol rock and arch rock alt)

MOB

Coach's Choice

Strength/Skill

Gymnastic Drill/ strength EMOM5 ADV: Cast swing ring MU + 5 dips INT: 2-4 strict + 3 kipping pull up(banded scale)(push away at top focus) BEG: Ring row 4-6 (feet elevated if too easy)

WOD

200 DUs cash in (300 SU)
4Rds
20 Burpee box jump over
15pull ups
10 Squat clean (155/105)
200 DU cash out (300 SU)


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