WOD 06092026

A. (For warm up)

20 alternating arm raises

30 second high plank hold

20 backwards arm circles

30 second ring dip hold

20 reverse lunges

30 second max: ring rows

20 dbell snatches 25/15lb

30 second max: jumping ring dips

B. (8:00 clock)

0:00-4:00:

4 sets 5 ring false grip row with negative + controlled turnover

4:00-8:00:

4 sets:

5 modified ring quick turnovers

C. (6:00 EMOM)

6 ring muscle ups

D. (21:00 clock)

Every 3:00:

4 single arm devil press 100/70lb

60’ dbell walking lunge

8 strict ring dips (from RMU)

E. Static stretches