October 22, 2019 Gymnastic Work: 3-4 Rounds (Not for time) 5 False Grip Ring Pulls 5 Strict Ring Dips OR 5 Dip Negatives 5 Toe Assisted Ring Muscle ups *Rest as needed between round.  Metcon: 16 minute AMRAP 45 Thrusters (95/65) 45 Toes-to-Bar 45 Power Cleans (95/65) 45 Chest-to-Bar Pull upsRead More