Strength/Skill:
E2MOM 16 minutes
5 Weighted Ring Dips
Scaling:
-5 Weighted Ring Dips/5 Ring Dips/5 Dip Station Dips/5 Box Dips
-NO BANDS
WOD:
10 minute AMRAP
2 Ring Muscle Ups
4 Bar-Over Burpees
6 Deadlifts 275/1/85
Scaling:
-Deadlifts should be challenging but not crushing, between 70-75% of 1RM maximum
-2 Ring Muscle-Ups/4 C2B Pull-Ups/6 Pull-Ups/8 Ring Rows
EXTRA CREDIT:
EMOM 10 minute
3 Jerk-Grip OHS @50%
Score:
-Ring Dip Weight
-WOD Rounds + Reps
E2MOM 16 minutes
5 Weighted Ring Dips
Scaling:
-5 Weighted Ring Dips/5 Ring Dips/5 Dip Station Dips/5 Box Dips
-NO BANDS
WOD:
10 minute AMRAP
2 Ring Muscle Ups
4 Bar-Over Burpees
6 Deadlifts 275/1/85
Scaling:
-Deadlifts should be challenging but not crushing, between 70-75% of 1RM maximum
-2 Ring Muscle-Ups/4 C2B Pull-Ups/6 Pull-Ups/8 Ring Rows
EXTRA CREDIT:
EMOM 10 minute
3 Jerk-Grip OHS @50%
Score:
-Ring Dip Weight
-WOD Rounds + Reps
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