Warmup

Core / 10 glute bridges(bench)

20 Banded lateral walks

Mobilize

Gymnastics

On the 2:00 – 30% of Max Ring Muscle-Ups

On the 4:00 – 40% of Max Ring Muscle-Ups

On the 6:00 – 50% of Max Ring Muscle-Ups

On the 8:00 – 40% of Max Ring Muscle-Ups

On the 10:00 – 30% of Max Ring Muscle-Ups

(Ring Rows + Strict Ring Dips)

WOD

3 Rounds:

21/15 Calorie Assault Bike/Row

7 Toes to Bar

7 CTB Pull-Ups

7 Bar Muscle-Ups

Directly into…

3 Rounds:

9 Power Cleans

9 Push Jerks

Rx Barbell – 175/115

This is a two-part workout, with a single total time being our score today.