Overhead squat 6x3, building to a heavy 3

then

10 minute AMRAP

14 front rack box step ups, 20 inch box, 95/65 bar

12 hand release push ups

10 ring rows, rings should hang straight down

L1- Empty bar step ups
      Push ups to an object
     RIng rows at appropriate angle to allow for full range of motion

L3-Feet even with rings

Comp HW
EMOM 6 minutes
Max unbroken ring muscle ups

EMOM 6 minutes
Max unbroken strict handstand push ups

EMOM 6 minutes
Max unbroken triple unders.  Have fun with this one!

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