9.3.14

A. 8 minute EMOM alternating
MU (add a rep from last week, or if failed some stay at same)
13 GHD Sit-ups AFAP
*MU scale is Strict pull-up, minimal kip... if have strict that!

B. 8 minute EMOM alternating
MU + 5 ring dips at top of last MU (add a rep if possible)
DL x 3 TnG Heavy
*MU scale is dips with 3 seconds to bottom

C. 3x15 strict dumbbell press same weight as last week, at the top of last one hold up top 10 seconds AHAP (rest 3 min)

+

25 Min AMRAP of:
500m row
400m run