Thursday: Ring, Ring..

CROSSFIT

STRENGTH

Ring muscle up skills

CONDITIONING

EMOM for 16 mins:

Min 1 - 1-5 reps Ring muscle ups  
Min 2 - 5 Big box jumps
Min 3 - 1 min Echo bike cals
Min 4 - Rest

FITNESS

In partners sharing reps anyhow - 

1 round of:
80 DB Deadlifts
80 DB Bent Over Row
80 DB Push Press
80 DB Lunge
80 DB Floor Press
* Every 1 min, 1 partner does 10 Flares
* 15 min cap

At 18 min mark - 
2 rounds:
40 DB Deadlift
40 DB Bent Over Row
40 DB Push Press
40 DB Lunge
40 DB Floor Press
* Every 1 min, 1 partner does 20 Mountain Climbers
* 15min cap

At 35 min mark - 
3min Synchro DB Bear Crawl
*Both partners hold DB at the same time