Pre WOD:
A, Ring Muscle Up:
Level 3:
6 Rounds for time:
6 Ring Muscle Up
30 Double Unders
Level 2:
6 Rounds for time:
1-3 Ring Muscle Up
10 Shuttle Runs
Level 1:
6 Rounds for time:
6 Perfect Kipp in Rings
3 Jumping Ring Muscle Up
Rest 1 min
B, Ring Dip:
3 set* Max Rep (2 RIR) Ring Dip
Leave 2 rep in reserve for every set
Rest as needed between sets
WOD:
PartnerWOD:
Amrap 12 min:
12/12 Single Arm DB Hang Snatches 22.5/15 kg
12/12 Single Arm DB Push Jerk 22.5/15 kg
24 Single Arm DB Box Step Overs DB in FC 22.5/15 kg
Rest 3 min
Amrap 12 min:
48/36 Cal Row
36 Toes to Bar
Post WOD:
Body Building Saturday
3-5 Rounds for quality:
15 Double DB Biceps Curl
15 Double DB Bench Press
12/12 Single Arm Dumbbell Bent Over Barbell Row