5 Wallballs (20/14)
5 Sumo Deadlift High Pulls (75/55)
5 Box Jumps (24/20)
5 Push Presses (75/55)
5 Calorie Row
A. Gymnastics Skill (8:00)
Accumulate up to 30 ring muscle ups. Focus on keeping the movement smooth and consistent.
Work on False-grip ring pull ups (FGRPU) and/or false-grip ring rows (FGRR) and MU transitions.
10 FG RR
10 MU Transitions, banded OK too
10 Ring dips.
“Fight Gone Basic”
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Time Cap: 22 minutes
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