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)