Warm up
AMRAP 8:00
10 DB Floor Presses
10 DB Deadlifts
100m DB Farmers Carry

Strength skill
Every Minute For 3 Minutes
3 False Grip Ring Rows
Every Minute for 3 Minutes
2 Low/High Ring Transitions
Every Minute for 3 Minutes
1-3 Muscle Ups or 2 Ring Transitions
*Pick the appropriate versions based upon fitness
We want to see athletes of all levels working on the requisite skills for muscle ups, regardless of current capacity. Take the extra time today to drill the importance of the false grip so that athletes increase their chances of success.

Wod
AMRAP 17 Minutes
100m 45lb Plate Carry
10 Box Jumps 24/20
3 Muscle Ups*
*Should be 1 set

Rx is rings

Feel: Cardio **that means stay moving the whole time, scale appropriately

Pacing: Sustain

Target Score: 8+ Rounds

Firebreather Score: 12+ Rounds

Scaling:Plate Carry: Can be a walk if necessary, but everyone carries something. May be carried anyhow. Reduce loading if needed.

Box jumps
Reduce height but keep everyone jumping if possible. A tall step up is a great sub for someone who cannot jump.
Muscle ups: Must be one set, reduce reps to allow for an unbroken set. If muscle ups are inconsistent, scale back to the most difficult pull up option or bar muscle ups.


Extra

Every 2 minutes for 10 Minutes
5 Strict Presses Keep weight in the 60-75% range, reps should feel fast.