11 Oct TUESDAY, OCTOBER 12TH

Skill:

Ring MU drills 

-Ring drops

-Transitions

-Swings 

Then,

EMOM 10

Ring MU x 1-5 each min

Or /Outdoor: 

10 min AMRAP

5 Ring dips/ negatives

5 low ring rows 

10 GHD sit ups

WOD:

12 min AMRAP

3 Wall Walks

6 Reverse Burpees 

9 Toes thru rings (outdoor does toes-to bars)

PEEK into the WEEK

Wednesday- 20 rep back squat week 2

Thursday- push dominant

Friday- pull dominant