A.
Gymnastics Skill Work:
Scaled: EMOM 8: 3 Ring Pull Ups + :20-:30 Ring Support (Alternate Each Minute)
Rx: 3x Max Effort Unbroken Sets of Ring Muscle Ups with 3:00 Rest
Comp: Either 15 Strict RMU or 30 Kipping RMU for Time- 8:00 CAP
B.
4 Rounds- CAP 16:
500/450 Meter Row
12 Deadlift
15 Toes-to-Bar
Scaled: 135/95lbs, Hanging Knee Raises
Rx: 155/105lbs
Comp: 205/145lbs