0846:

WOD 1: 10 minutes

  • 8 ring rows
  • 10 HRPU
  • 8 db split cleans 30/20 (start in standing position then land with hip level with kneecap)

5 minute rest – adjust rings

WOD 2: 10 minutes

  • 3 MU or 6 ring dips (Muscle up only if you can!!!!) use ring pair already set up for MU – stagger if you need to.
  • 6 HSPU on dumbbells / 6 stinkbugs
  • 10 Hollow rocks
  • 10 superman rocks

Strength: 4X5 b. squat @75%

Please note: you must demonstrate 3 strict ring dips + 3 strict pull ups to attempt 1 MU.

GA: Do the reps modify the resistance.