4 sets
A1. Stagger stance double KB DL x 8 each
A2. Choose one:
1. Tempo ring pull-up x 3-6, 2 sec at top, 3 sec eccentric + tempo ring dip x 3-6, 2 sec at top, 3 sec eccentric, 2 sec at bottom
2. Chin ups x 3-8 + ring or bench dip x 6-8
3. Banded chin ups x 5 + perfect push-ups x 6-10
+
Choice one:
AMRAP 12
63 Double unders
21 RKBS
12 Toes to bar
Or
AMRAP 12
21 Double Unders
11 RKBS
6 Toes to bar
Choice two:
AMRAP 12
30 Single unders
11 RKBs
6 Hanging knee raises or leg raises
