MOTM: Lauren Kruger

Strength

10min EMOM

odds:
FIT: 3 Ring Row + 2 Low Ring Transition + 1 Jump to Support
PERF: Low Ring Muscle Up progression or Spotted RMU
COMP: 1 sRMU + 2 RMU

evens:
FIT: 8 feet together air squats
PERF: 8 alt single leg squats
COMP: 8 alt single leg goblet squat 53/35

MetCon

12min AMRAP

FITNESS
12min AMRAP
5 Ring Row Jumping Muscle Up
4 DBL DB STOH 35s/20s or SCL HSPU
16 Air Squats

PERFORMANCE
12min AMRAP
2/1 Muscle Up (bar or ring) or 6 C2B
4 HSPU or DBL DB STOH 50s/35s
10 Alt Single Leg Squats

COMPETITION
12min AMRAP
2/1 Ring Muscle Ups
4 Deficit HSPU (45/25 plate)
12 Alt Single Leg Squats