WOD

3 Rounds for Time:

30/24 Calorie Row

25 Box Jump Overs (20’’)

20 Handstand Push Ups

Gymnastics Work

Choose between the Strength OR the Conditioning Option

Strength Option:

EMOM 10:

Odd: 5-10 ring/bar kip swings

Even: 3-10 ring dips (modified: box dips)

Conditioning Option:

Death by Ring Muscle Ups:

[Time cap 8 minutes]

Choose Strict or Kipping

Minute 1: 1 Ring Muscle Up

Minute 2: 2 Ring Muscle Ups

Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings