WOD 31/05/18

1.

3 rnd not for time

10x cal run

10x air squat

10x step box

10x ring row

2.

skill 15'

ring muscle up

5': transition ring floor

5': kipping ring pull down

5': set 1 rep x ring muscle up

rest 5'

3.

4 RFT T.c. 30'

100 run sprint

20 box jump

5 ring muscle up + 5 ring dip ( intermediate option 5 ring pull up + 5 ring dip )

100 run sprint

20 pistols

10 d-ball clean @50/40

100 run sprint

20 t2b

10 tot oh lunges one arm db @20/10

rest 5'

4.

narrow bench press 5x5 @70% rest 1:30"

rest 2'

5.

french press 4 x 10 rest 1'

6.

recovery

tot 3k row