WARM-UP (10)
Row 500m
2 Rounds
10 Clam Shells
T-Spine Stretch
Hip Stretching Progression
2 Rounds
10 Wall Angels
10 Pull-Aparts
STRENGTH I (20)
7 Min EMOM
1 Assisted Strict Ring Muscle-Up
8 Min EMOM
Even: 1.1.1 Weigthed Ring Pull-Up
Odd: 2 Ring Dips
7 Min EMOM
Kipping Pull-Up + Pause Complex
CONDITIONING (20)
3 Rounds For Time
3 Laps
10 Perfect Power Snatches 55
1 Legless Rope Climb
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