WARM UP

3 rounds:
5 ring swings
10 front squats
15 calorie row

SKILL

Accumulate 10 heavy tire flips
*Partner okay if necessary

WORKOUT OF THE DAY

For time:
21 thrusters
7 ring muscle ups
15 thrusters
5 ring muscle ups
9 thrusters
3 ring muscle ups

RX: (95/65) (115/75) (135/95)
55+: (75/55) (95/65) (115/75)
Lv2: (115/75) (135/95) (155/105)

*15:00 time cap. Scale ring muscle ups to jumping muscle up or low ring turnover.

ANYWHEREX

SKILL

Double under technique
10:00 practice

WORKOUT

3 rounds for time with partner:
50 synchro single unders
200 meter sled push
50 synchro step ups
200 meter sled push

*30:00 time cap.