Skill:
Ring Muscle-up
Metcon:
3 Rounds for time:
50 Air-Squats
24 Dumbbell Snatches (#25/15)
7 Ring MU
Endurance:
AMRAP in 30 min:
Run 400m
21 KB Swings (#24/16)
12 Pullups
Skill:
Ring Muscle-up
Metcon:
3 Rounds for time:
50 Air-Squats
24 Dumbbell Snatches (#25/15)
7 Ring MU
Endurance:
AMRAP in 30 min:
Run 400m
21 KB Swings (#24/16)
12 Pullups