WARM UP

5:00 row or bike
3 rounds:
5 ring swings
10 meter inch worm push ups
15 squat jumps

SKILL

Against a 10:00 clock:
30 ring muscle ups for time
*scale to low ring turnover or jumping assist.

WORKOUT OF THE DAY

EMOTM 20:00
6 burpee box jump over (24/20)
2 deadlift

RX: (155/105) (205/135) (255/155) (315/205)
55+: (95/65) (135/95) (185/125) (225/155)
LV2: (225/155) (295/195) (365/245) (405/275)

*If athlete fails to compete the work in the prescribed minute, the workout is over. Athletes advance to heavier weights after 5 successful rounds. Score is total reps completed.

ANYWHEREX

SKILL

Push press technique
5 x 5

WORKOUT

1 mile assault bike for time