Ring work, 5 rounds of the following starting with feet on floor but fully extended in a false grip hang. Try to jump as little as possible for the transition. Raise rings each round if possible.
- 5 x Jumping Ring Muscle Ups
Then do an AMRAP in 14 minutes of:
- 5 x Power Snatch @ 65lbs
- 7 x Strict Toes to Bar
- 9 x Wall Balls
- 7 x Strict Pullups
- 5 x Power Clean @ 65lbs
- 9 x Wall Balls
Results: For the metcon die 3 rounds plus 31 reps (got up to 3 Power Cleans).