Warm-up
In 90 Seconds..
80 Singles
-Then AMRAP-
BB Glute Bridge
80 Singles Alternating Feet
-Then AMRAP-
BB High Pull
40 Double Unders or Attempts
-Then AMRAP-
Sotts Press
40 Double Unders or Attempts
-Then AMRAP-
Plank Bird Dog
Mobility
Hamstring Stretch
Thoracic Stretch
Skill
Ring Muscle-up
Strength
E2MOM12
Deadlift
2 Reps
1. 80%
2. 80%
3. 85%
4. 85%
5. 90%
6. 90%
WOD
10 Rounds
1 Ring Muscle-up
3 Squat Snatches 115|75
30 Double Unders
Level 3 – 5 Ring Dips
Level 2 – 5 Ring Dips, 95|65, 15 Dubs/ 60 Singles
Level 1 – 5 Push-ups, 5 Overhead Squats, 30 Singles
Rx+ – 3|2 Muscle Ups, 135|95
ADV – 2|1 Strict Muscle-ups, 135|95, Heavy/ Drag Rope
Extra Work
3 Rounds
30|22 Cal Bike
10 Devil’s Press 2 x 50/35
ADV – 2×60/40