Monday 16th July 2018

A. For time:

• 80 Double-Unders
• 40 Russian KBS (24/32)
• 20 Ring Dips
• 10 Bar Muscle-Ups (Or/ 20 Chest to Bar Pull-ups)
• 800 Meter Run
• 10 Bar Muscle-Ups (Or 20 C2B)
• 20 Ring Dips
• 40 Russian KBS
• 80 Double-Unders

20 min cap

Finisher: EMOM 12 (3 sets)

1.  8-10 Ring Rows
2. Side Plank (Left) x 40 seconds
3. Side Plank (Right) x 40 seconds
4. Hollow Rocks or Hold x 30-40 seconds