Warm up

6 min

5 Single arm KB swings (RUSSIAN each arm)

10 Push-ups

10 squats 


Muscle up transitions Low Rings



Males: 95x5, 115x5, 135x5, 155x5, 165x5, 185x5, 205x5, 225x5, 245x5, 265x5, 285x5

Females: 65x5, 95x5, 85x5, 105x5, 115x5, 125x5, 135x5, 155x5, 175x5, 185x5

Select 5 sequential sets of 5. If the 5th set is not completed, repeat the first set twice. DO NOT MISS REPS



150 Wall Balls 20/14 for time

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