Warm up
2-3 Sets
1:00 Row OR Ski (moderate)
6 Ring Kip to Swing
2-3 Tempo Ring Dip
:20 Handstand Hold w/Tempo descent at end of :20
10 Banded Good Morning
Scoring: Rounds + Reps
Dumbbell Bench Press
5 Dumbbell Bench Press @ 6/10 RPE
5 Dumbbell Bench Press @ 7/10 RPE
3 Dumbbell Bench Press @ 8/10 RPE
3 Dumbbell Bench Press @ 9/10 RPE
10 Dumbbell Bench Press @ 6.5/10 RPE
10 Dumbbell Bench Press @ 7/10 RPE
Scoring: Load
Front Squat
5 Front Squat @ 6/10 RPE
4 Front Squat @ 6/10 RPE
3 Front Squat @ 6/10 RPE
2 Front Squat @ 6/10 RPE
1 Front Squat @ 6/10 RPE
10 Front Squat @ 6.5/10 RPE
10 Front Squat @ 7/10 RPE
Scoring: Load
Clean Deadlift
5 Clean Deadlift @ 6/10 RPE
4 Clean Deadlift @ 7/10 RPE
3 Clean Deadlift @ 8/10 RPE
2 Clean Deadlift @ 9/10 RPE
1 Clean Deadlift @ 10/10 RPE
10 Clean Deadlift @ 6.5/10 RPE
10 Clean Deadlift @ 7/10 RPE
*No hook or mixed grip.
Scoring: Load
Metcon
AMRAP 20 Minutes
2 Ring Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)
Scaled:
AMRAP 20 Minutes
1 Ring Muscle Up
2 Handstand Pushups
4 Kettlebell Swings (70/53)
Scoring: Rounds + Reps
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