Gymnastic Skill: Every 30 secs for 13 mins, alternating between:
1 Ring Muscle-up
2 Ring Muscle-ups
3 Ring Muscle-ups
4 Ring Muscle-ups
Rest 1 min
if you can't do ring muscle ups, do your hardest of the following, bar muscle up, chest to bar, pull up, kipping (x2 reps per set). not butterfly today. if you fail go down to the next easiest movement
“Lemon Water”
16 Min AMRAP
400m Run
20 Box Jump Over (24/20)
20 Strict Hand Release Push Ups
20 Box Jump Overs (24/20)
FW: RHAN, Snake Push-Ups Ok
