thursday

Warm-up

​AMRAP x 7 MINUTES
100m Run
7 Up-Downs 
7 Slam Ball Deadlifts 
7 Slam Ball Curl to Press 
7 Kip Swings

Skill

3 SETS FOR QUALITY
(Choose ONE!)
Option 1: 5-7 Strict False Grip Ring Rows
Option 2: 3-5 Strict False Grip Ring Pull-Ups
Option 3: 1-3 Strict Ring Muscle-Ups

Metcon

​FOR TIME
400m Run
30 Slam Balls (30/20)|(20/10)
30 Burpees
400m Run
15 Slam Balls
15 Ring Muscle-Ups
15 Slam Balls
400m Run
30 Burpees
30 Slam Balls
400m Run

(Score is Time)

RMU Option 1: Jumping RMU
RMU Option 2: Burpee Pull-Up