Strength:
Tempo Deadlift 3-3-3 (3sec up, 3sec down)
Skill:
Ring Muscle-up
Metcon:
5 Rounds for time:
24 V-ups
12 HSPU
6 Ring Muscle-ups
Endurance:
30 min amrap:
30 cal row
15 Overhead Squat (#30/20)
15 sit-ups
Strength:
Tempo Deadlift 3-3-3 (3sec up, 3sec down)
Skill:
Ring Muscle-up
Metcon:
5 Rounds for time:
24 V-ups
12 HSPU
6 Ring Muscle-ups
Endurance:
30 min amrap:
30 cal row
15 Overhead Squat (#30/20)
15 sit-ups