Warm-up
4 Rounds
5 Strict Toes to Bar
5 KB Cleans
5 KB Front Squats
5 KB Push Presses
Strength
Back Squat
5-5-5-5
-Between sets work on the kip for the kipping ring dip. If you have the kipping RD mastered, try some ring levers between sets
WOD
On a continuously running clock complete:
15 Toes to Bar
10 Burpee Box Jumps (24,20)
At Minute 2 Complete:
3/2 Bar Muscle-ups
15 Toes to Bar
10 Burpee Box Jumps
At Minute 5 Complete:
4/3 Bar Muscle-ups
15 Toes to Bar
10 Burpee Box Jumps
10 KB Thrusters (2,1.5)
At minute 9 complete
5/4 Bar Muscle-ups
15 toes to bar
10 Burpee Box Jumps
10 KB Thrusters (2,1.5)
15 Ring Dips
At Minute 15 Complete
400m Run
6/5 Bar Muscle-ups
15 Toes to Bar
10 Burpee Box Jumps
10 KB Thrusters (2,1.5)
15 Ring Dips
At minute 20
DONE