WARM UP

5 x rolling 100 meter row
*Every round add 10 meters to the target (100,110,120.. etc). Every meter +/- the target equals 3 ring swings + :05 L sit hold.

SKILL

Ring muscle up progressions
10:00 practice

WORKOUT OF THE DAY

500 meter row for time

Cash out:
100 hollow rocks
3:00 dead hang on rings