CROSSFIT

SKILL

1.) 2 SETS
7-10 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold

-Rest As Needed b/t Sets-

Into…

2 SETS
3 Ring Transition Drills

-Rest As Needed b/t Sets-

(No Measure)

-Rest as Needed Before Part 2-

2.) 2 SETS
1 Ring Kip Swing

• 
  1 Hips to Rings
  +
  1 Ring Muscle-Up

(No Measure)

DEVIL IN THE DETAILS

FOR TIME*
36 Ring Muscle-Ups
60 Alt. DB Devil’s Press (50/35)|(35/20)

*Partition any way needed.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Option 1 RMU: Jumping RMU
Option 2 RMU: Up-Down Strict Pull-U

SPARK

Deadlift for load:
5 X 4

AB MAT SIT UPS
5 X 16

HOUSE OF DRAGON

4 SETS
ON A 3:00 RUNNING CLOCK…
20/15 Cal Row, 14/11 Cal Bike
10 Alt. Single Arm DB Devil’s Press (50/35)|(35/20)
Max Deadlifts (140//106)|(106/70) in Time Remaining…

-:30 Rest b/t Sets-

(Score is Lowest Reps)

FINISHER

FOR QUALITY
50 PUSH UPS

(No Measure)