2 RDS
6 I-Y-T (with DB or Plates)
12 Face Pulls
12 Supinated Pull-Aparts
6/6 Slow Half Kneeling Banded Press

1-2 RDS
20 Hollow Rocks
20 Plank Shoulder Taps
10 Scap Push-Ups

ON A 10:00 RUNNING CLOCK...
Practice Strict Ring Muscle-Ups

*Strict RMU Option 1: Strict Negative Ring Muscle-Ups
Strict RMU Option 2: False Grip Strict Ring Pull-Up
Strict RMU Option 3: False Grip Ring Row

(No Measure)

3-4 SETS FOR QUALITY
10-12 Strict Ring Dips or Bar Dips
20 Wtd. Sit-Ups (Athlete Choice)
12-15 Ring Rows or 3-5 Strict Ring Muscle-Ups
1:00 Plank

-Rest 1:30 b/t Sets-

(No Measure)

FOR TIME
28-22-16-10
Alt. Slam Ball Lunges
Slam Balls

(Score is Time)