September 12

SKILL
3x
:30 Ring L-Sit
10 Seated Alt. DB strict Press
(Sitting on floor with legs straight and torso at 90 degrees
10 GHD Sit-Ups

STRENGTH
5 sets of Max Ring Push-Ups
1 min rest between each set

WOD
12 min AMRAP
3 Ring Muscle Ups
6 KBS (70/53)
9 HSPU
*sub RMU with GI Janes
**sub HSPU with HRPU

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