10.16.18 Tuesday

Mob: SB Pecs/Infras x2m (Favorite Sesame Street Character?)

2 rounds:

FG Ring Row x8

Band Facepull x15

Band Tri Ext x15

10 Full Burpees =)

Skill: Ring Muscle Up tech

2x5 Hollow Body/Superman/Rocks

2x5 Ring or Bar Kip (if no Kip = Box bar Kip)

EMOM x12m

Min 1: 8-10 Ring Kips

Min 2: 10 HBR

Min 3: 3-5 Strict Ring Pullups

Min 4: Rest

Coaches Focus:

Strength: 3 sets

Tempo Strict Ring Dips (531) x6-8

SB Exchange x8e

WOD: 3 RFT (7m CAP)

15 Burpees

1 LL RC or 2 RC