Warm-up: 5rds of 30sec HS hold on wall/30sec rest (only heels touching the wall) Skills: EMOM x 12min a) Ring dip x 8-10reps (Scale to box or parallette. No more than a red band on rings) b) Rope climb x 3reps c) Alternating pistols x 12reps d) False grip ring pull-up x 5-6reps (scale to...Read More
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