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.