Skill/Warmup: KB swings 30 sec on/30 sec off x 6 rounds
Core: Empty barbell ab rollouts 3 x 10-15
WOD – 3 RFT
Run 400m
21 KB High Pulls (32/24)
15 HSPU (mod-seated KB press)
9 Bar Muscle ups (mod- 18 pull ups/ring rows + 18 bench dips)
RX+=Ring Muscle ups
(Time Cap 22 Min)
