Warm Up
3 Rounds NFT
10 Kipping Swings, 10m HS Walk, 10 KB Swings (choose weight)
A.Skill- Muscle Up (STRICT) transition practice. (Rings stay low, focusing on strict strength and banded transitions…NO KIPPING)
B. WOD – For Time
10-9-8-7-6-5-4-3-2-1 Strict Pullups
10-9-8-7-6-5-4-3-2-1 Front Squats (70/55kg) (Fitness: 50/35kg)
ON RAMP: Deadlift and Push Press
