9.12.24

Metcon
3 min AMRAP
7 Ring Dips
10 SDHP @ 75/55
Rest 3 minutes
X2

Skill Development
7 min EMOM
1 – 3 Bar Muscle-ups (RX+ Strict Bar Muscle-up)

Accessory
Reverse Hypers 4x20
Glute Bridge Raises 4x15