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.