Getting that weight overhead!

Warm-up
15′ Alternating Minutes
10 Ring Dips
20 Double-unders
60″ Pigeon

Open Prep
Every 45″ for 12 sets total
Even: 25 Double-unders
Odd: 15 Wall-balls

Metabolic Conditioning
Competitive
7′ AMRAP
1 Muscle-up
3 OH Squats
2 Muscle-ups
3 OH Squats
3 Muscle-ups
etc.

Intermediate
7′ AMRAP
1 Pull-up
3 OH Squats
2 Pull-ups
3 OH Squats
3 Pull-ups
etc.

Intro
7′ AMRAP
2 Ring Rows
3 OH Squats
4 Ring Rows
3 OH Squats
6 Ring Rows
etc.