Friday 4/6

WARM UP

5:00 handball
3 rounds:
10 good mornings
10 ring swings
10 oh squats

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT OF THE DAY 

With partner:
8:00 to complete max ring muscle ups
8:00 to establish 1RM snatch

*Score is total muscle ups and total weight (1 set of rings and 1 bar per team).  Athletes should scale ring muscle ups to 3 pull ups + 3 ring dips.  You may not advance to the barbell until the 8:00 mark.

ANYWHEREX

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT

3 rounds for max reps:
2:00 AMRAP wall walks
2:00 AMRAP russian twist w/ medball
2:00 AMRAP ring rows
2:00 rest