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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