Monday
Warm-up
4 rounds
10-15 challenging Ring Rows
5-10 challenging dip variations
10 each leg SL RDL
10-15 challenging Ring Rows
5-10 challenging dip variations
10 each leg SL RDL
Big Helen (Time)
3 rounds for time
600 m run
25 Russian KB swings (70/44)
15 chest to bar pull ups
600 m run
25 Russian KB swings (70/44)
15 chest to bar pull ups
Rx+ 5 ring muscle ups