3 SETS
10 Alt Groiners
10 Scap Pull-Ups
10 Scap Push-Ups

Into…

3 SETS
20 Alt Reverse Lunges*
:20 False Grip Ring Row Hold
:20 Ring Support Hold

*Switch to 20 Alt Cossack Squats for last round

AMRAP x 10 MINUTES
20 Alt. Pistol Squats or 40 Air Squats
6 Ring Muscle-Ups*

*Option for 12 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

Optional WOD

DANI's 500
100 sit ups
100 lunges
100 pushups
100 air squats
100 double unders
Then row 1 mile