WOD 1: 10 minutes
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- 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.