WARM UP
EMOTM 10:00
5 burpees
5 kip swings
SKILL
Ring muscle up progressions
10:00 practice
WORKOUT OF THE DAY
Within 3:00:
2 burpees over box
2 pull ups
2 burpees over box
2 chest to bar
2 burpees over box
2 bar muscle ups
*If athlete is successful they earn an additional 3:00 to complete the round of 4. They continue earning additional time to complete additional reps until failure to complete.
ANYWHEREX
SKILL
Jumping ring muscle ups
10:00 practice
WORKOUT
Within 3:00:
2 burpees over box
2 ring rows
2 burpees over box
2 jumping pull ups
2 burpees over box
2 pull ups
*If athlete is successful they earn an additional 3:00 to complete the round of 4. They continue earning additional time to complete additional reps until failure to complete.