There will be no noon BT coach today.
Warm Up
500m row
Warm up the muscle up, ring dip, and high box jump
Strength
Back Squat
1*10 60%
1*10 65%
1*8 70%
1*8 75%
Front Squat
1*5 60%
1*5 65%
1*5 70%
1*5 70%
Gymnastics
4 Rounds
3 Strict Muscle-ups
Followed by max kipping without coming down off the rings
Rest as needed
Regional- Max/best effort strict Muscle-ups
Open- Max effort strict chest to bar Pull-ups
WOD
1000m Row
21 Box Jumps (30,24)
21 Ring Dips
750m Row
15 Box Jumps
15 Ring Dips
500m Row
9 Box Jumps
9 Ring Dips