WARM UP

800 meter run
3 rounds:
10 hanging shrugs
10 ring rows
10 push ups

SKILL

Strict muscle up progressions
10:00 practice

WORKOUT OF THE DAY

EMOTM 30:00
Minute 1: 200 meter run
Minute 2: 20 burpees
Minute 3: 200 meter run
Minute 4: 20 kb swings
Minute 5: 200 meter run
Minute 6: 50 double unders

Score is total burpees, kb swings, and double unders. Athletes must move on to the next exercise at the top of each minute (coming off the run is an exception).