10/29/2018

Warm Up

6 min AMRAP

- 2 devil's press

- 4 strict CTB pull-ups

- 5 tempo front squats @ 45/35

- 6 kip swings on rings

Strength

- 6 x 3 Front Squat

*build each set

Conditioning

3 rounds

- *6 ring muscle-ups

- 30 wall-ball shots

- 4 devil's press @ 50/35

*ring muscle-ups may be substituted for...

1) 6 bar muscles-ups

2) 6 CTB pull-ups + 6 dips

3) 6 pull-up + 6 dips

4) 6 ring row + 6 dips

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