-Warm Up-
2 rounds
10 shoulder openers
6 beat swings
20 sec supinated hang
10 upper extremity nerve floss
5 single arm ring row each side
-Strength-
EMOM 10:
1 Strict Ring Mu
1 Kipping Ring Muscle up
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Modified option 1
(2 reps)
Box Muscle Up
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Modified Option 2
Ring row complex
Then
5 sets superset: STRENGTH ACCESSORY
8 Bicep Curls
5-10 Sec False Grip Bar Hang
8 Ring Rows (feet on a Box)
Try to Control the Eccentric until you fail
-WOD-
16 minute cap
4 RFT
400m run
12 push Press
12 pull-ups
