WARM UP
3 rounds:
5 rope climbs to standing
5 ring swings
400 meter run
SKILL
EMOTM 10:00
1-2 rope climbs
WORKOUT OF THE DAY
4 x 3:00 rounds for max reps:
400 meter run
10 burpees
AMRAP ring muscle ups
*Rest 1:00 in between efforts. Scale ring muscle ups to strict low ring turnovers.