TUESDAY

RMU Progressions 10 min EMOM

1&2. 5-7 Ring row

3&4. 3-5 Ring dip

5&6. 1-3 Strict ring transition

7&8. 5-7 Ring Kips

9&10. RMU Attempts/Strict Pull up

Work within your skill set to build a progression for the RMU

20:00 AMRAP

“Circle of Life”

For Reps:

16 Wall Balls 9/6

4 Ring Muscle Ups

200m Run

Active: 8 Feet Elevated Ring Rows, 8 Ring Dips

Lifestyle: 6/4, 8 Ring Rows (45 degree angle), 8 Push-Ups

This workout today is flowy and consistent in style. A classic 20:00 AMRAP with the focus on consistency on the rings, unbroken Wall Balls into a smooth and steady run. We will be fighting against interference for the shoulders between the Wall Balls and Ring Muscle-Ups and then some leg interference between Wall Balls and running.