Damien Komala

This one was a particularly tough one.

A) Ring / Muscle-up practice (5-10 minutes)
Can either practice muscle ups if you got em
Practice mu transition (given by coach)
Practice skin the cats
Do Ring rows / dips

B) AMRAP 3
Row for calories

C) AMRAP 3
8 Box jump overs 24/20
8 KBS 70/53

D) AMRAP 3
8 ring rows
8 man makers

E) AMRAP 3
8 TTB
18 Alt. lunges

REST 3 Minutes between AMRAPs