5-3-12

Gymastics

1 Muscle-up every 20 secs for 10 mins

Modification to this exercise will be two ring rows and two dips every 30 secs for 10 mins. For those that are not yet proficient with muscle-ups, use a box as an assisted device for the muscle-up.

~then~

AMRAP in 20 mins of:

30 Push Press, 75/55

30 Push-ups

30 Lateral Jumps