Warm up 49 (No Measure)
12 Inch Worms
12 Strict T2B/Knee Raises
18 Air Squats
18 KB Swings
+
2 RNFT:
10 Bird Dog
20 Dead Bug
Metcon (AMRAP – Reps)
5 Sets
5-8 Kipping Ring Pull Ups
1-5 Muscle Ups
5-8 Ring Dips
This section is meant to be done unbroken. If you need to keep the number of muscle ups low in order to complete the other work that’s fine. Score lowest total number of reps done across any one round.
Scaling:
8-12 Ring Rows
8-12 Push Ups
5-8 Ring Pull Ups (or other modified pull up)
5-8 Ring Dips
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Min:
10 Alt. DB Snatch @ 60/40
8 Burpee Box Jump Over @ 24/20″
10 DB Thrusters (5/side) @ 60/40
Scale 1:
8 @ 50/35
6 @ 24/20″
8 @ 50/35
Scale 2:
8 @ 25/15
6 @ 20/16″
8 @ 25/15