Wednesday
DME - 7 Minutes - 9RM Weighted Ring Dip
MetCon
Rx
30 Burpee Muscleups for Time
Scaled
6 rounds
5 burpees
5 pullups / ring rows
5 Dips / hand release pushups
12 minute cap
Accessory Work
10 minutes
3 rounds
12 Standing Single Arm Banded Pec Fly Right
12 Standing Single Arm Banded Pec Fly Left
5 Tempo pullups / seated banded lat Pull Downs (Tempo = :02 hands at chest, :02 slow release, no pause at full extension)
:15-30 L Sit