Warm Up
3 rounds
5 Jefferson curls
10 Archer squats
30s Dead hang
Skills
Skills (If can do RMU go through skills also)

3×8 False grip ring pull ups

– Row to transition x 10 (or until efficient)
*Pull the rings to sternum and push chest though to a dip position
– High dip to transition x10 (or until efficient)
*Descend from a high dip position into a reverse MU transition
slide into false grip by putting knuckles together this must be slow and controlled
– Jumping transition to dip x10 (or until efficient)

Metcon
CF.18.09.20
EMOM 15

1. 1-3 Strict RMU (strict chin up as scale)
2. 10 Ring dips (add weight if need to)
3. 10 cal row + 10 burpee over rower