Skill:
MU Program (Last Week)
Pull:
Advanced: 3×10 false grip ring row to sternum elbows in knuckles together with body parallel to floor
Intermediate: 3×10 false grip ring row to sternum elbows in knuckles together with body at 45 degrees to the floor.
Beginner: 3×10 false grip ring row to sternum elbows in knuckles together with body at greater than 45 degrees

Push:
Advanced: 3×8 Diamond push-up
Intermediate: 3×8 Diamond push-up from knees
Beginner: 3×5 Push-up w/ narrow hands on dumbbells from knee

Technique:
3×8 ring shoulder height jumping transition

Strength:
none today

Metcon:
Against 18-minute clock

500m Row or Bike
Then,
3 Rounds:
6 Dumbbell Shoulder to Overhead
10 Box Jump Overs
400m Row or bike

Then, 2 Rounds:
9 Dumbbell Shoulder to Overhead
15 Box Jump Overs
300m Row or bike

Then, 1 Round:
12 Dumbbell Shoulder to Overhead
20 Box Jump Overs

L1: KB S2OH (Blue/Red), 30″/24″
L2: DB S2OH (35/20), 24″/20″
L3: DB S2OH (20/15), 24″/20″ Stepovers
L4: DB S2OH (15/12), 20″/17″ Stepovers