monday

Warm-up

​2 ROUNDS
10 PVC Pass Throughs
10 Groiners
10 Jumping Squats

Into...

2 ROUNDS
5 PVC OHS
:10 Bottom of Dip Hold
:10 Ring Support Hold

Strength

EMOM x 8 MINUTES
MIN 1 - 5 Tempo OHS (2111) (Building)*
MIN 2 - 1-3 Ring Muscle-Ups or RMU Attempts

*Build to Heavier than Workout Weight. Bar comes from the floor

Metcon

3 ROUNDS FOR TIME
9 Ring Muscle-Ups
18 Overhead Squats (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)