October 17th, 2016
Skill:
EMOM 12 (alternating)
Minute one: 3 False-grip pull-ups
Minute two: 3 Muscle-up transitions (low rings)
Minute three: 6 Ring dips
Conditioning:
AMRAP 15
20 Box jumps (24/20)
200m Run
20 Single-arm kettlebell swings (Russian) (50/35)