Skill/Strength:
3 Attempts
Max Hang From Pullup Bar
-Rest 1-2 min between attempts
Metcon:
AMRAP 15
4 Ring Muscle Ups
8 Deadlifts 185/125lbs
12 Wallballs 20/14lbs
-This workout is intended to be done at a weight that you can go unbroken pretty easily so scale the deadlift and wallball weight accordingly
-Scale RMU to BMU or pulls+pushes if needed
Mandatory Mobility:
3 min hamstring smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
Every 2:30 for 3 Rounds
Bench Press at 74% 1RM
1×10, 1×9, 1×8
