Gymnastics

Option A:

AMRAP 2:00 – Ring Muscle Ups – Rest 1:00 –
AMRAP 1:00 – Ring Muscle Ups – Rest :30s –

AMRAP :30s – Ring Muscle Ups

Option B:
AMRAP 2:00 – Strict CTB Pull Ups – Rest 1:00 –
AMRAP 1:00 – Strict CTB Pull Ups – Rest :30s –
AMRAP :30s – Strict CTB Pull Ups *Use a band if necessary.

Conditioning

 “Water Wings”

AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Power Clean and Jerks (135/95)