WOD: 9 rounds for time:
2 ring muscle-ups
15 wall-ball shots (14/20 lb) (9/10 ft)
Intermediate: 9 RFT
1 ring muscle-up or 3 low-ring transitions
15 wall-ball shots (10/14 lb) (9/10 ft)
Beginner: 9RFT
3 ring rows + 3 foot-assisted ring dips
10 wall-ball shots (6/10 lb) (9/9 ft)
Home Workout:
9 rounds for time:
2 dumbbell devils presses (20/35 lb)
10 dumbbell thrusters
– Use two dumbbells.
Post-Workout Skill Work:
3 sets:
15 DB bench presses