4.4.18

Muscle Up Skill-work
Alt. EMOM x 12 minutes
1. 15-30sec. ring support/bar hold
2. 5-10 Kip Swings on rings/bar
3. 30 sec. gymnastics swimming (use small plates)

AMRAP 25
400m. Run
2 Rope Climbs or Wall Walks
100ft. Sand Bag Carry/Farmers Carry
1-4 Muscle Up/8 TTB/ 12 KTE