Warm-Up
AMRAP x 6 MINUTES
20 Single Unders
8/8 Single Arm KB Strict Press
10 Slow Air Squats
12 Ring Rows
Workout
EMOM x 30 MINUTES
MIN 1 – 5-7 Ring Muscle-Ups
MIN 2 – 60 Double Unders
MIN 3 – 20 Russian KB Swings (70/53)
MIN 4 – 12 Alt. Pistol Squats or 24 Air Squats
MIN 5 – :50 Single Arm KB Front Rack Hold*
*Switch arms at :25 mark
(No Measure)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Strict Ring or Bar Pull-Ups
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