Single Arm DB Bench Press (4×8 (each arm))
Single Arm DB Bench Press

Choose weights that allow emphasis on core stability. Record the weight of the final set
Metcon (No Measure)
Ring Muscle Up Progression

Complete 4 sets of 6 reps working on Ring Muscle up transitions.

There will be no score for this portion. Reps are for quality so choose an appropriate scale for working on the skill.

Metcon (Time)
3 Rounds for Time:
7 RIng Muscle Ups
14 Push Ups
21 Box Jumps, 24/20″

Time cap: 12 Minutes

Record the time taken to complete or 12:00 and the total reps completed in the comments.

Masters 55+(Rx):
Pull Ups
Step Ups

Bar Muscle Ups, C2B, Pull Ups, RIng Rows
Push Ups from the knees or hands elevated on a bench
Box: 20/16″ or Step Ups