Skill/Strength:
Every 2 min for 6 rounds
Front Squat 1×6 at 65% 1RM
Front Squat 1×6 at 68% 1RM
Front Squat 1×6 at 70% 1RM
Front Squat 3×3 at 80% 1RM
Metcon:
For time
2-4-6-8-6-4-2 Ring Muscle-ups
-40 Double Unders after each set of MU
-Scale RMU to ring rows+ring dips
Accessory Work:
12 min EMOM
Odd: banded tricep pushdowns till failure
Even: 15 DB Curls (add weight each round)
Mobility:
2 min calf smash
2 min quad smash
