Thursday, November 10th

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Skill: Ring MU – Spend ~ 10 minutes working on kipping dips then ~ 10 minutes to accumulate 15 ring pull ups or strict ring rows and 25 dips (kipping/strict) Ring MU – perform one set for max reps, then 4 sets for half of that number.

Conditioning: AMRAP 9 3 Ring MU or 3 Ring MU progressions 6 Deadlifts 225/155 | 185/125 | 135/95 9 Bar Facing Burpees

10 minutes of lower back and hip mobility.