Strength / Skillwork

Core Cash-out today after WOD.

WOD

For 5 Rounds

• L-sit
• 3+3 Single leg Box Jumps
• 6 Box Jumps @ 80-85% of 1HM
• 3 Weighted Strict Dips
• 3 Bar Muscle-ups
  (Attempt a strict Bar M/U)
• 3 Ring Muscle-up
  (Attempt a strict Ring M/U)

Lastly: Do a Core Cash-out after all 5 rounds.

Muscle-ups may be up or down the progression ladder. Such as: Weighted, Strict, Kipping, Jumping, Catching Drills, Pull-ups, etc.

Elements

22:00 AMRAP

• 8 Bench dips
• 8 Ring Rows
• 12 Hanging Leg Lifts
• 12 Calorie Row