Skill
Ring Dip
Muscle-up
WOD
1 Mile Run
5 Muscle-ups or 15 Ring Dips
25 Thrusters (95,65)
Rest 3 Minute
800m Run
4 Muscle-ups or 12 Ring Dips
20 Thrusters (115,75)
Rest 2 Minute
400m Run
3 Muscle-ups or 9 Ring Dips
15 Thrusters (135,95)
Level 2 75,55/95,65/115,75
Level 1 65,35/75,45/85,55
ADV- 8-7-6 Muscle-ups