WARM UP

3 rounds:
10 hanging shrugs
10 ring rows
:10 L sit hold
100 single under

SKILL

Muscle up practice
5:00 low ring progressions
5:00 high ring assisted turn over

WORKOUT OF THE DAY 

Against 10:00 clock:
For time:
15-10-5
Deadlift
Strict HSPU
With remaining time:
21-15-9
Deadlift
HSPU

RX: (275/185) (225/155)
55+: (225/155) (155/105)
Lv2: (365/225) (225/155)

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

20:00 AMRAP:
20 meter DB lunge
15 abmat situps
10 jumping pull ups