1. Performance: Tempo Ring Dip 4×4-8 @31×3, 2:00 rests between sets. OR Fitness: Ring Dip 4×5-10, 2:00 rests between sets. 2. With a 12 minute running clock:* Row 2000m Rest 1 Minute Max Rep Muscle Up *Log two scores. Post your time for your 2k TT row. Post your total number of muscle ups completed.
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1. Back Squat 3×3 85-90% 2. EMOM x 16: E: Row 18/15 Cals O: 4 Hang Cleans+4 Front Squats (135/95)
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1. 21-15-9 For Time: Handstand Push Up Box Jump (24/20″) Toes-to-Bar 2. 3 Sets For Max Reps* 30s Max Rep Banded Russian Kettlebell Swing (2/1.5) 30s Rest 30s Max Rep Burpee 30s Rest *Record your lowest score of BRKBS and your lowest score of Burpees completed in any given interval.
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Travel WOD 1. 15 Minute dynamic warm up. 2. 4 Rounds For Time: Run 400m 50 Walking Lunge Steps 3. 15-20 minute static stretching.
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