8.27.14

A. 10 minute EMOM alternating
MU (number you think can stay UB)
10 GHD Sit-ups AFAP
*MU scale is Strict pull-up, minimal kip... if have strict that!

B. 10 minute EMOM alternating
MU + 3 ring dips at top of last MU (number think you can stay UB)
10 GH Raises
*MU scale is dips with 3 seconds to bottom

C. 3x12 strict dumbbell press, at the top of last one hold up top 10 seconds AHAP (rest 3 min)

+

20 Min AMRAP of:
500m row
100 DU's
50 OH walking lunge 45/25 plate