Friday 12/11

WARM UP
3 rounds:
5 ring swings
10 oh squat
15 hollow rocks
SKILL
Ring muscle up drills
-low ring transitions
-jumping muscle up
WORKOUT OF THE DAY
7 rounds for time:
12 chest to bar pull ups
2 snatches
RX: (75/55) (95/65) (115/75) (135/95) (155/105) (175/115) (185/125)
55+: (45/35) (65/45) (75/55) (95/65) (115/75) (125/85) (135/95)
Lv2: (135/95) (155/105) (185/125) (205/135) (215/145) (225/155) (245/165)
*20:00 time cap.
ANYWHEREX
SKILL
Shoulder mobility
10:00 roll and stretch
WORKOUT
20:00 AMRAP:
40 wall ball
20 kb deadlift
10 wall walk