Complete 3 rounds NFT with 8-12 of:
Toes through rings
Add weight each round as able.
A1. Deadlift 6, 4, 2, 6
A2. Choose one of the following based upon which is most appropriate for your present ability level:
- AMRAP UB Muscle-ups x 4 sets. (Strength recommendation of 130% BW pull-up & dip. i.e. 120lb BW: +35lb)
- Dips: 6, 4, 2, 6 (Add load as able)
- Dip with 3-6s eccentric 2-3 reps x 4 sets. Add load as able to control through full range.
Complete 5 rounds of:
P1: 15 wall balls
P2: AMRAP DUs
Workout is complete when both partners have completed 5 rounds of 15 wall balls.
Post best DL x 6 & 2, Total MU or dip notes & overall time with total DUs completed by team.