Warm-up
2 sets
30 Jumping Jacks
20 Banded Face Pulls
:30 Dbl KB OH Hold
20 Push-ups
:30 Dbl KB Front Rack Hold
then…
Ring MU Progressions
Metcon
30 Burpee Ring Muscle Ups
*Scale to Burpee C2B
*10 min cap
Weightlifting
Paused Front Squat – 10×1
1 rep EMOM at 70-80% of 1RM
*3 sec pause in bottom
