Thursday 3/29

WARM UP

EMOTM 10:00
:30 run in place
5 good mornings
5 push ups

SKILL

KB windmills
5 x 5 each side

WORKOUT OF THE DAY

3:00 to complete:
1 deadlift + 1 ring muscle up
2 deadlift + 2 ring muscle up
3 deadlift + 3 ring muscle up
3:00 to complete:
4 deadlift + 4 ring muscle up
5 deadlift + 5 ring muscle up
6 deadlift + 6 ring muscle up
3:00 to complete:
7 deadlift + 7 ring muscle up
8 deadlift + 8 ring muscle up
9 deadlift + 9 ring muscle up
3:00 to complete:
10 deadlift + 10 ring muscle up
11 deadlift + 11 ring muscle up
12 deadlift + 12 ring muscle up

RX: (185/125) (225/155) (275/185) (315/205)
55+: (95/65) (135/95) (185/125) (225/155)

*Athletes may bank time and advance immediately to the next weight. Scale for ring muscle ups is low ring transition drill with straight legs. Score is total reps completed.

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

WORKOUT

10 rounds for max reps:
1:00 max wall balls
1:00 max kb swings
1:00 rest