Warm Up 110 (No Measure)
3 RNFT:
10 Beat/Kip Swings
30 Sec Ring Hold
10 Hand release push ups
+
2-4 lengths of gym
quadruped crawl
Shoulder/Handstand (5×2-4)
Support to shoulder stand on rings
-Handstand against wall
-Free handstand
-Attempt 2-4 reps of perfect execution over 5 sets.
Ring Dips (EMOM 8 x 5-8)
-Looking for as strict of form as possible.
-Assist as needed.
Metcon (Time)
4 RFT:
15 Front Squat @ 135/95
20 Bar Facing Burpees
30 Cal Row (or 800m Run)
Rest 2 minutes
*25 min time cap*
-We are looking for unbroken sets over everything.
Scale 1:
15 @ 95/65
15
20
Scale 2:
15 @ 75/55
10
15