-Warm up-
2 rounds
10 Samson lunges
5 beat swings
10 shoulder openers
5 scap pull ups
10 median nerve floss
5 lateral step ups
Skill
3 sets
10 Banded Open/close
5 ring swings
EMOTM 10
1,2, or 3 muscle ups
Ring row muscle ups
Toe nail muscle ups
Kipping ring pull-ups
Strength
Weighted dips(on boxes w/ DB)
5/5/5/5/5
then
3 x 20 banded tricep extensions
-WOD-
Time : 15 minutes
1k Row buy-in
Then AmRaP remaining time
7 DB box step Overs 50/35
7 pull-ups
7 devils press 50/35
