A) Warmup-Run 1 mile or Row 1k
B) Skill EMOM 20
Min 1- Doubles
Min 2-C2B/Pull ups/Ring Rows
Min 3-HSPU
Min 4- Ring Muscle Ups–>Modified–>Ring Row+Dips
Min 5-Rest
*You choose the reps shoot for something you can complete in about 30-45 secs and get 15 secs rest between exercises
C) 10-9-8-7-6-5-4-3-2-1
Wall Balls (20/14)
BJ (24/20)
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