A.

Health

EMOM 8:

Alt. Minutes 3 Banded Low Ring Transitions/ Ring Kip Swings

Fitness: 

AMRAP 5: 

Max Kipping Ring MU

Performance:

AMRAP 5: 

Max Strict Ring MU

B.

Health

EMOM 20: 

Min 1: 200/150 Meter Row

Min 2: 1 Rope Walk Up

MIn 3: 20 Walking Lunges

Min 4: 20 Body Weight Russian Twist

F+P:

EMOM 20: 

Min 1: 200/150 Meter Row

Min 2: 1 Rope Climb

MIn 3: 20 Walking Lunges

Min 4: 20 Plate Russian Twist (25/15lbs – 10 Each Side)