15m - Dynamics

10m - Low Ring MU Transition Drills

MetCon - 5RFT:

6 Burpee Ring Muscle Ups

15 WBS

*15m time cap - Competitor’s will use 30/20lb wall balls.

For athletes who are not completing the burpee muscle ups as Rx, they will complete 8 burpees and then 8 pull ups (or ring rows) per round.