A. Warm up
B. 15 Min EMOM
1st: Max shoulder touches
2nd: 40 sec. L-Sit Hold (rings or hang)
3rd: 45 sec. Wall squat w/kb
C. 9 Min. AMRAP
10 Strict Pull Ups
8 strict T2B
6 Pistol Squats (R+L =1)
D. 200 ft. HSW or 400 ft. Bear walk
Rx Program
Strict Press
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
Superset: Russian twist w/ 14/20# med ball
9 Min. Find 1RM
push press
15 Min E3MoM
Max unbroken Ring muscle ups