Skill/Strength:
EMOM 6
1: 45 sec max DU
2: Plank Hold
Metcon:
For time
35/25 Row Calories
30 Dumbbell Box Step Ups 70/50lbs 24/20”
25 Deficit Handstand Pushups 4/2in
15 Ring Muscle Ups
35/25 Row Calories
15 Ring Muscle Ups
25 Deficit Handstand Pushups 4/2in
30 Dumbbell Box Step Ups 70/50lbs 24/20”
35/25 Row Calories
-25 min cap
-Scale DB step ups to get sets of 10 at a time. Scale DHSPU off box if necessary. Scale RMU to Pulls+Pushes with rings
Mandatory Mobility:
3 min glute smash per side
3 min lat smash per side
