15m - Dynamics
10m - Low Ring MU Transition Drills
MetCon - 5RFT:
6 Burpee Ring Muscle Ups
*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.