5 kb snatches/arm up to workout weight
1:00 row getting progressively harder
8 Sumo good mornings, building
3 Rounds on the 2:00 mark
L1 Banded SMU transition 3-5 reps
L2 1 Negative strict RMU from the high rings+ AMSAP chest to ring hold
L3 Accumulate 3-5 strict ring muscle ups in 1:00
10 RFT with a 30:00 cap
10 total kb snatches 20/12
4 burpee strict pullups
Rx+ 2 burpee ring muscle ups- you may kip these.
This one is going to be very grindy. The beginning should be easy, and then it should get progressively harder. Make sure that your hands are ready for this one. The kettlebell should be light enough to be unbroken every time.
10 Rope climbs for time
4:00 easy row
4:00 easy bike
Keep your heart rate in the 60% range