Warm Up

6 min AMRAP

- 2 wall walks

- 6 alt box step-ups (select weight)

- 20 sec HS hold

- 8 kip swings or ring swings

Skill

EMOM 16 - 4 rounds

- 40ft HS walk or 40 second HS hold

- 3 box jumps @ 40"/30"

- 3 to 5 muscle-ups (ring or bar)

- 12/10 cal bike or row

Conditioning

For Time - 15min Cap

9-8-7-6-5-4-3-2-1

- *alternating box step-ups @ 24/20 & 50/35 (RX+ 70/50)

- HSPUs (RX+ strict HSPUs)

*the box step-ups will be with one DB, open standards