Skill:  Hollow Ring Row with False Grip into Pressing Dip

W.O.D  Complete

10 Min Clock complete

12-9-6

  • Muscle Up's
  • Push Press @ 155/105

or 

15-12-9

  • Bar MU's
  • Push Press @ 135/95

or

21-15-9

  • Hollow Ring to Dip Press out
  • Push Press @ 95/65

Immediately following 3 min Clock

Max Effort HSPU

REST 2 mins 

6 Min AMRAP of

  • 100M Sprint
  • 5 x OH Squats @ 135/95
  • 20 x DU's

 

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