AMRAP x 4 MINUTES
4 Strict Press
4 Ring Rows
4 Straight Leg Sit-Ups
20 Mountain Climbers
Into…
AMRAP x 5 MINUTES
5 Push Press
5 Jumping Pull-Ups
5 Tuck-Ups
20 Single Unders or Double Unders
EMOM x 7 MINUTES*
1 Ring Kip Swing
+
1 Hips to Rings
1 Ring Muscle-Up
OR
1 Dynamic Kip Swing
1 Pull-Up
1 Pull-Up or Chest to Bar
(No Measure)
*Option to perform rig variation for bar-based movements.
10 Banded Ws
10 SLOW Arm Haulers
:30 Childs Pose
-Rest as Needed b/t Sets-