A. Conditioning

For time 50-40-30-20-10 Kettlebell swings 53/35 Sit-ups

B. Skill

Ring Muscle Up Progression 2 sets 1. 5 False grip chest to ring pull ups 2. Supinated dead hang hold 15 seconds 3. Pronated dead hang hold 10 seconds 4. False grip isometric hold 10 seconds (keep rings close to chest) x2 5. 15 Ring Dips (maintain hollow body) 6. 5 Muscle Ups with Feet on box (finish at bottom of dip, do not lock out 7. 5 Jumping Muscle Ups (rings just above head)

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike