15m - Dynamics

10m - Low Ring MU Transitions

MetCon - FT:

9-8-7-6-5-4-3-2-1 Ring Muscle Ups (scaled 1:1 CTB or Pull Ups)

*10 Box Jumps 30”/24” after each set. No rebounding today.

**12m time cap

Accessory - 10m to complete 4 rounds for quality:

  • 10 sHSPU (dual KB press)

  • 20 Russian Twists