BASECAMP

Skill/strength

5 x chin over bar hold + negative

Rest 1 min between each set

8 minutes to work ring MU turn over progression

Then

EMOTM x 10

Odd: 5 Deadlift (85%)

Even: 6 Box overs (30/24″)*

*Hands may touch box on box over

VERTICAL X

Skill/strength

5 x chin over bar hold + negative

Rest 1 min between each set

8 minutes to work ring MU turn over progression

Then

EMOTM x 7

3 Deadlift (305#/185#)

6 Box overs (30/24″)*

*Hands may touch box on box over