– RX –
9 rounds for time:
2 ring muscle-ups
15 wall-ball shots (14/20 lb) (9/10 ft)
– INTERMEDIATE –
9 rounds for time:
1 ring muscle-up or 3 low-ring transitions
15 wall-ball shots (10/14 lb) (9/10 ft)
– BEGINNER –
9 rounds for time:
3 ring rows + 3 foot-assisted ring dips
10 wall-ball shots (6/10 lb) (9/9 ft)
– MASTERS 55+ –
9 rounds for time:
1 ring muscle-up or 2 chest-to-bar pull-ups
15 wall-ball shots (10/14 lb) (9/10 ft)
Post-workout strength
3 sets:
15 DB bench presses
2 sets:
:30 samson lunge/side
:30 upward facing dog
Sat- Box step-ups/ Run/ Farmers carries
Sun- Hang Squat Clean/ Pull-ups
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