16/10/2019
Wednesday 16 October 2019 '16/10/2019'

1 . min 0-2, 4 ring muscle up – 2 ring dips

min 2-4, 3 ring muscle up – 4 ring dips

min 4-6, 2 ring muscle up – 6 ring dips

min 6-8, 1 ring muscle up – 8 ring dips

scale option:

min 0-2, 15 ring rows – 4 dips

min 2-4, 12 ring rows  – 8 dips

min 4-6, 9 ring rows – 12 dips

min 6-8, 6 ring rows – 16 dips

2 . 15 min amrap

50 du / 50 heavy rope jumps

2 rope climbs / 3 rope walks

10 goblet squats

15 kb swings