1 . 21 – 15 – 9 reps not for time of
back squat and
7, 5, 3 reps strict ring muscle ups
or 21 – 15 – 9 dips
2 . E4mom x 4,
7 dumbbell snatch each hand + 15 t2b + 15 kb swings
3 . 50 burpees over bar for time
time cap 5 min
1 . 21 – 15 – 9 reps not for time of
back squat and
7, 5, 3 reps strict ring muscle ups
or 21 – 15 – 9 dips
2 . E4mom x 4,
7 dumbbell snatch each hand + 15 t2b + 15 kb swings
3 . 50 burpees over bar for time
time cap 5 min