Thursday 8/10

WARM UP

5 x rolling 200 meter row
*every meter +/- 200 equals 1 pull up + 1 pushup + 1 air squat. Max penalty of 5 meters.

SKILL

Strict ring muscle up progressions
10:00 practice

-low rings
-band assist
-coach assist
-ring thing

WORKOUT OF THE DAY 

2:00 AMRAP:
20 calorie row
2 deadlift
20 shoulder to overhead (95/65)
20 toes to bar
2 deadlift
20 wall ball
20 power clean (95/65)
2 deadlift
20 handstand pushups
20 overhead squats (95/65)
2 deadlift
20 calorie assault bike

RX: (315/205)
55+: (225/155)
Lv2: (405/285)

*Athletes will rest 1:00, then perform a 6:00 AMRAP. Rest another 1:00, then perform the entire workout against a 12:00 clock. Score is total reps completed.

ANYWHEREX

SKILL

Strict ring muscle up progressions
10:00 practice

-low rings
-band assist
-coach assist
-ring thing

WORKOUT

20:00 AMRAP:
100 meter waiter walk right arm
10 alternating db snatches
100 meter waiter walk left arm
10 alternating db snatches
200 meter walking lunge