Week 2(of 6)Day 9

A. Condition
AMRAP 3 Min
3 Bar Muscle-Ups
6 HSPU
9 Knees to Elbow
+
Rest 3 Min x 3

Alpha – as written
Bravo – Chest to Bar Pull-Ups, HSPU, K2E
Charlie – 3 Pull-Ups, 2 Wall Climbs, 9 K2E
Delta – 5 Ring Rows, 2 Wall Climbs, 9 Knee Tucks

B. Build
B1. Single Arm DB High Pulls – 8 x 4
B2. Choose One(share rings):
Ring Dips – 3-8 x 4; Control the dips on the way down, do not just drop
Modified Ring Dips – 3-5 x 4(video Below)
Push-ups – 8 x 4, use a bench or box if needed

Extra
3 Sets
DB Triceps Extension x 10
DB Biceps Curl x 10