Tuesday 12/4

WARM UP

For completion:
1:00 calorie row @ 50% effort
5 kicks to handstand
5 hanging shrugs
1:00 calorie row @75% effort
5 kicks to handstand
5 hanging shrugs
1:00 calorie row @ 100% effort
5 kicks to handstand
5 hanging shrugs

SKILL

Ring muscle up progressions
10:00 practice

WORKOUT OF THE DAY

For time:
500 meter row
1:00 deadlift hold
30 deadlifts
1:00 ring support hold
30 ring dips
1:00 dead hang hold
30 strict pullups
1:00 handstand hold
30 handstand pushups
1:00 deadlift hold
30 deadlifts
500 meter row

RX: (225/155)
55+: (155/105)

ANYWHEREX

SKILL

Sumo deadlift technique
5 x 5

WORKOUT

For time:
50 wall balls
20 meter bear crawl
40 wall balls
20 meter bear crawl
30 wall balls
20 meter bear crawl
20 wall balls
20 meter bear crawl
10 wall balls
20 meter bear crawl