Warm-Up
5 Minute AMRAP
5 Hollow Rock to superman
7 Push-Up
9 Wall Ball Sit-Ups


Skills
Every 50 Seconds for 12 Rounds
1-11: x Muscle-Up+ x Ring Dip
12: ME Muscle-up

Strength
5 Rep Max Push Press
10 @ 80%

Conditioning
4 Rounds

50 Double Under
25 Calorie Row

5 Shoulder to overhead (185/125)