STRENGTH/SKILL

A. 10 min Alt EMOM:

A1. Weighted Dip x1; build

A2. Weighted Strict Pull Up x1; build

F: Max rep unbroken ring row 1010 tempo + Max rep unbroken push up 1010 tempo each set

P: Static Dip [or ring] + Strict Pull

S: Ring Dip + CtB Strict Pull Up

WOD

B. "Feel the Burn"

Muscle Endurance:

3 sets: 1 min on, rest 1 min after all 3 stations are complete

1. Row for Cals All Groups

2. T2B for reps

F: Sit Up

P/S: T2B

3. Russian KBS for reps

F: Russian KBS

P: 53/35#

S: 70/53#

*Score is total reps. Note splits of reps per round.*