WARM UP
3 rounds:
10 calorie assault bike
10 ring swings
10 hollow rocks
SKILL
Legless rope climb technique
10:00 practice
WORKOUT OF THE DAY
12:00 AMRAP:
7 ring muscle ups
7 power cleans
7 abmat situps
RX: (155/105)
55+: (105/75)
LV2: (225/155) GHD situps
*Scale ring muscle ups to strict muscle up progression on low rings. 1:1 ratio.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
For time:
100 meter bear crawl
100 meter duck walk
100 meter crab walk
100 meter burpee broad jump