1. Strength:
Every 3:00 For 15:00
5 Strict Press
*For Load
2. Metcon:
AMRAP
8 Rounds:
0:30 Ring Rows
0:30 Reverse Burpees
0:30 Wallball Shots 10/6 kg
3. Competitors:
Skill:
Every 2:00 for 10:00
A) 1 Strict MU + 1 Ring Dip + 2 Kipping MU
B) 1 Kipping MU + 1 Ring Dip + 1 Negative MU
C) 2 False Grip Pull-ups + 2 Toenail Transition + 2 Ring Dips
Work Capacity:
A) Ring MU
90s AMRAP
30s Rest
60s AMRAP
30s Rest
30s AMRAP
B) False Grip Pull-ups
60s AMRAP
30s Rest
Toenail Transition
60s AMRAP
30s Rest
Ring Dips
60s AMRAP