WARMUP
AMRAP x 7 MINUTES
45sec Bike / Row
7 Up-Downs
7 Slam Ball Deadlifts
7 Slam Ball Curl to Press
7 Kip Swings
SKILL
3 SETS FOR QUALITY
(Choose ONE!)
Option 1: 5-7 Strict False Grip Ring Rows
Option 2: 3-5 Strict False Grip Ring Pull-Ups
Option 3: 1-3 Strict Ring Muscle-Ups
WORKOUT
FOR TIME
800m Bike / 500m Row
30 Slam Balls (30/20)
30 Burpees
800m Bike / 500m Row
15 Slam Balls
15 Ring Muscle-Ups
15 Slam Balls
800m Bike / 500m Row
30 Burpees
30 Slam Balls
800m Bike / 500m Row
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