A. amrap 25
1 strict muscle up (go weighted if have the ability to) + 2 muscle ups + 3 rings dips * should be unbroken each time.
3 strict deficit hspu (you choose height)
5 box jumps (40/32)
7 GHD Sit-ups
10+MU+2 hspu (45# plates). Did all kipping mu I can't do strict in a wod yet.
B. Weighted Ring Rows 5×5; ascending – NO HIPS, straight as a board and feet up, hip height etc
10,15,20,25,30#x5
C. Emom x 7 x 3 tng power cleans @70-75%
57k
D. Ski Erg – 1k TT
4:31.7
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