Warm Up
With General Class
EMOM 9
1. 15/12 Cals on Rower
2. 12 False Grip Ring Rows
3. 15 Wallballs
Skill
Muscle-up
Ring Dip
Strength
1. Press
3-3-3-3
2. Push-press
2-2-1-1-1
WOD
40-30-20
Row/Ski for Calories
Wallballs
5-4-3 Muscle-ups after each round
Level 3- 15-12-9 Ring dips
Level 2- 10 Ring Dips after each round
Level 1-30-20-10; Ring or Bench Dips
ADV- 10-8-6 MUPs after each round