Weightlifting/Gymnastics:
1RM – Weighted Ring Dip
1RM – Weighted Pull-ups
Metcon:
5 Rounds (each for time)
40 Double Unders
20 KB Shoulder to Overhead (53#/35#)
10 Burpees
5 Ring Muscle Ups
-rest 1 minute between rounds
40 Double Unders
20 KB Shoulder to Overhead (53#/35#)
10 Burpees
5 Ring Muscle Ups
-rest 1 minute between rounds
20 Kettlebell S2OH = 10 right followed by 10 left.
Scaling for muscle ups will be 5 Pullups + 5 Dips.
Scaling for muscle ups will be 5 Pullups + 5 Dips.
