WOD
5 Sets
3:00 AMRAP
20 Calorie Ergo
20 Wall Balls 9/6 kg
Max Toes to Bar
*3:00 rest btw sets
**Score: Total T2B
Accessory
Gymnastics: Ring Muscle-ups / Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.
Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
– rest 1 minute between sets –
Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [15/12.5 kg dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips
—Rest 60 seconds between sets —