Skill:
2x10 Toes to Bar / Scaled Variations
5x 10-15 sec Static Hold on the Rings / Static Hold on Rings from Push-up position
Strength:
Strict Press
**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.**
1x3@70%ww
1x3@80%ww
1x3+Amrap@90%ww
REST
3x Amrap @70%ww @ 30 sec rest between efforts
WOD:
20 min AMRAP:
500m Row
10 Toes to Bar
15 Box Jumps 24/20
SCALED: 15 min AMRAP
500m Row
10 T2B / Knees to Chest / Knee to Waist
15 Box Jumps