Strength/Skill
Ring or Bar Muscle-ups:
Rx+: 10 x 2-3, every 60s.
Rx: 8 x 2-3, every 60-90s.
L3: 6 x 1-2, every 60-90s.
L2: 6 sets of Ring Muscle-ups Transitions + 5-8 Push-ups after each set.
L1 Strength:
1a) DB Neutral Grip Bench Press: 4 x 6. Rest 45s.
1b) 1-Arm DB Rows: 4 x 8 ea. Rest 45s.
Metcon
3 Rounds of:
1:00 Strict Pull-ups
1:00 of Hollow Rocks
1:00 Single Unders
1:00 Wallballs (20, 14)
1:00 TGUs (alternate arms)
1:00 Rest
*Score = total reps
Rx+:(Legless Rope Climbs)
L2: (Band Assisted Strict Pull-ups) (14, 10)
L1: (Ring Rows) (10, 8)