90 Double Unders
18 Ring Dips (FB+ 9 Ring Muscle-Ups)
9 Squat Clean Thrusters (Mx 95/65, Rx 115/75, FB & FB+ 135/95)
80 Double Unders
16 Ring Dips (8 Ring Muscle-Ups)
70 Double Unders
14 Ring Dips (7 Ring Muscle-Ups)
Post WOD Strength:
Straight Leg Deadlift
3 Sets of 10-15 Reps (Stay light if this is your first time doing this, always...quality is key)
3 Sets of Max Reps Push-Ups, hitting at least 25/15 per set. So if you can only do 5, your set will be as many attempts as it takes to accumulate 25/15.
*Superset these two exercises. Do a set of straight leg deadlift then go do a set of pushups. Rest as needed.