A.
EMOM 8:
Scaled: 3 Banded Transitions/ 3 Ring Swing + Row (Alternate Each Minute)
Rx: 1-3 Kipping Ring MU + 2-4 Ring Dips
Comp: 1-2 Strict + 2-4 Kipping
B.
Strength Accessory:
4x 5
*Pick whichever variation will create the most progress
Scaled: Banded Stationary Dips
Rx: Weighted Strict Stationary Dips
Comp: Weighted Strict Ring Dips
C.
For Time:
50/40 Cal Row
40 Toes-to-Bar
30 Bar Facing Burpees
20 Overhead Squats
Scaled: Hanging Knee Raises, 95/65lbs
Rx: 115/80lbs
Comp: 135lbs/95lbs