Durability
Static Holds on the Low Rings
Top or the Bottom of a Dip, top or the bottom of a Ring Push-up, scale with bands and support
Skill/Strength
Box Dips or Bar Dips – 10 Min EMOM
2 to 5 reps per minute for 10 minutes – Use bands or lower body in later rounds if necessary to maintain 2 unbroken solid reps per minute.
WOD
4 Rounds
3 Ring Muscle Ups
15 Push Press (115/75)
18 Hang Power Cleans
Scores from Saturday
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