Warm Up:10 X 3-way SPT

10 Shoulder Taps each side

30 seconds Ring Support + 10 Ring Dips (Beginners: 30 seconds Plank hold on hands + 10 Slow Mo Push Ups)

30 seconds Dead Hang

30 seconds HS Hold

Strength: 9 minutes Running Clock:

0:00 – 2:30 ME Ring Dips

3:00 – 5:30 ME HSPU

6:00 – 8:30 ME TTB

Beginners:

0:00 – 2:30 ME HR Push Ups (perfect form!!!)

3:00 – 5:30 ME DB Push Press AHAP

6:00 – 8:30 ME Strict Pull Ups or Ring Rows

WOD: 21 minutes EMOM Of:

#1: 12 Burpees

#2: 15 Wall Ball @20/14lbs

#3: 2 Rope Climbs