10.17

A FS + Jerk; 2+1 @ 50, 60, 70, 80, then add 5-10% for last one – This is done Every 2nd minute for 8-10 minutes
B OTm x 6 minutes
odd = Supinated row x 10 **elbows high and back
even = neutral grip ring pull up hold x 10-20 sec. **if you can, add in 5 kipping ring pull ups into a 10-15 sec. hold on last rep

Workout
6 minute amrap
1 strict pull up
3 kipping pull ups **kipping
6 DB walking lunge steps, 55/30# per hand
9 ball slams 30/20#
30 double unders
rest 3 minutes
x2 rounds

**can sub in 3 ring MU

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15




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