Fri Sept. 12, 2025

6min Alt. EMOM (3rds)

-10 Ring Kips/ Bar Kips

- :40 Arch/Swing/Drift

-1min Rest b/w EMOMs-

Alt Every 90sec for 14min (3rds)

-5-7 Jumping Muscle Up/ Pull-Up (turn over only no dip)

- 10/7 Strict Chest to Bar Pull-Ups

-Rest

10min AMRAP

5 Ring Muscle Ups (10 Pull-Ups)

5 Wall Walks (10 HR Push-Ups)

10 Box Jump Overs (24/20)

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