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3 Rounds:
5 Jumping Ring Dip
5 Muscle Up Transitions from Floor
5 Kip Swing
15 PVC OHS
50 Singles
Use the heaviest weight you can for each set.
Rest as needed between sets.
20 min to build up to a heavy set of 3
12 AMRAP:
Wall Ball, 20/14 lbs, 3 mins
Toes-to-bar, 3 mins
Row Calories, 3 mins
Wall Ball, 20/14 lbs, 1 min
Toes-to-bar, 1 min
Row Calories, 1 min
Goal: Go bananas
Accumulate 50 Russian Twist w/ light DB
Accumulate 50 Abmat Sit-Ups
