Ring Fun

Friday, September 16

WOD: 30 Burpee m/u for time, scaled version 30 burpee c2b, or 30 burpee pull ups(20 min time cap)

Strength: 1 rep bench press with 3 second pause on chest (use strongest grip)

Accessory: 4x3 strict Presses + :30 static hold on last rep(use db or kb)

Recovery: 1x100 banded tear aparts

30 burpee muscle ups for time : 30 burpee muscle ups for time complete a burpee and then a muscle up. Repeat 30x