2 ROUNDS
20 Single Unders
10 Alt. Cossack Squats
:20 Hollow Hold (2nd Round, Perform 10 Sit-Ups)
10 Scap Pull-Ups (2nd Round, Perform 10 Ring Rows)

Into…

1 ROUND
10 Jump Rope Complex (Single + Single + High Jump)
8 Sumo Good Morning
:10 Ring Support Hold
:10 Bottom of Dip Hold

EMOM x 10 MINUTES
MIN 1 - 2 Sumo Deadlifts*
MIN 2 - Complete one of the below Options...

Option 1...
1-2 Ring Muscle-Ups

Or...

Option 2...
3-5 Chest to Bar Pull-Ups

Or...

Option 3...
3-5 Vertical Ring Rows

*Start Moderate and end Heavy.

(No Measure)

FOR TIME*
1-2-3-4-5-4-3-2-1
Ring Muscle-Ups
2-2-2-2-2-2-2-2-2
Sumo Deadlift (315/205)|(225/155)

*Complete 35 Double Unders and 15 Sit-Ups after each full round.

(Score is Time)

MU Option 1: Jumping Muscle-Up
MU Option 2: Up-Down Chest to Bar Pull-Up

KG BB: (143/93)|(100/70)