Warmup

30″ PVC Passtrough
30″ Spider L
30″ Spider R
30″ PVC Front Squats
30″ PVC Sotts Press

Skill

Strict Ring Muscle up on low rings

EMOM x 14
– 4/8 Strict Ring Muscle Ups
– 5 Front Squats at 75%

WOD

4 Rounds for time
20 Front Squats
20 Burpees
20 Front Rack Reverse Lunges
20 SItups

Timecap: 20′