WARMUP
AMRAP x 3 MINUTES
5/5 Moose Antlers
8 Scap Pull-Ups
6 Push-Up to Pike
:10/:10 Top and Bottom Ring Dip Hold
Into…
AMRAP x 5 MINUTES
5 Up Down to Target*
5 False Grip Ring Rows
5 V-Ups
*Switch to Burpees halfway through
SKILL
1.) 3 SETS
1 Ring Kip Swing
+
1 Hips to Ring
2.) 3 SETS
1 Dynamic Ring Swing
+
1 Ring Muscle-Up
OR
1.) 3 SETS
3 Scap Pull-ups
+
1 Burpee + 2 Kip Swing
2.) 3 SETS
1 Kip Swing + 1 Pull-Up
+
1 Rep of 1 Pull-Up + 1 Push-Up
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
“DEVIL ON MY SHOULDERS”
FOR TIME
50 Burpees
15 Ring Muscle-Ups
50 Burpees
(Score is Time)
*This is a Remix of the NCFIT Classic, Devil In The Details.
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Alt. Deadbugs w/:02 Pause
MIN 2 – :45 Alt. Banded Crossbody Pull Aparts*
MIN 3 – :45 Child’s Pose
(No Measure)
