Warm-up:
3 Sets:
75 Single Unders + 20 Double Unders
10 Tap Swings on Pullup Bar
10 Counterbalance Goblet Squats @ 3131 Tempo
Strength:
Back Squat 5-5-5-5-5
WOD:
AMRAP 8:
4/3 Bar Muscle-Ups
4/3 Ring Dips
20 Double Unders
Immediately into:
AMRAP 8:
7 Toes-to-Bar
7 Pushups
200′ Shuttle Run
No rest between AMRAPs, complete on a single 16 minute clock.
Extra Work: Strict Pullup
2 x 2 Reps from Failure
2 x 1 Rep from Failure