THURSDAY 1ST OCTOBER

Warm-up

- 2 Minutes Row @ RPE6

Then:

15-10-5

- Kip Swings (Rings or Bar)

- Bench Tricep Dips

Gymnastics

10 Minute EMOM:

- 2 Ring Muscle Up + 2 Dips

Metcon

For Time:

- Row 2k

(11 Minute Cap)