Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET
Skill Work RING MUSCLE UP PROGRESSIONS 3 X 10 SECONDS RING DIP HOLD 3 X 10 SECONDS ARMS LOCKED OUT ON RINGS 3 X 10 SECOND FALSE GRIP HOLD 5 X 5 RING ROWS TO CHEST * IF YOU HAVE RMU WE WILL BE FOCUSING ON THE FOLLOWING TECHNIQUE 1 RMU ENTRY 1 RMU 3 RING DIPS ABOVE THE RINGS THIS WILL BE DONE 5 TIMES
SWOD: Bench Press
WE ARE GOING TO WORK WITH 80% OF OUR MAX BENCH ACROSS THE BOARD 2, 2, 2, 2, 2 WE WILL BUILD WITH 5, 4, 3 AND THEN BEGIN OUR SERIES. FOCUS ON TAKING A 1:30 TO 2:00 MINS OF REST
WOD: I HATE YOU (AMRAP - Rounds and Reps) 7 MIN AMRAP 8 THRUSTERS FENCE RUN GPP - 45/35 FITNESS - 75/55 RX - 95/65
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