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