Strength+ Skill5 Rounds3 False Grip Ring Pull Ups>on bar>negative pull ups3 Rock Bottom Ring Dips3 Muscle Up Transitions From FloorConditioning::30 on :30 off x5-Calorie Row:30 on :30 off x5- Slam Balls Overhead 50/30:30 on :30 off x5- Burpee + Hop On Plate:30 on :30 off x5- Overhead Lunge With Plate 45/25*no rest between movements.*
