WARM UP

3 rounds:
10 hanging shrugs
10 ring swings
10 walking lunges
200 meter run

SKILL

Muscle up progression
10:00 practice

WORKOUT OF THE DAY

EMOTM 30:00:

Minute 1: 15/12 calorie row
Minute 2: 15 burpees
Minute 3: 15 toe to bar
Minute 4: 15 wall ball
Minute 5: 15 ring rows

*Score is total reps completed. Athletes can start at any station but must advance to next station each minute.