WARM UP

10 rounds for completion:
5 ring swings
:30 run in place
5 front squats

SKILL

Ring muscle up progressions
10:00 practice

WORKOUT OF THE DAY

20:00 AMRAP:
400 meter run
10 hang squat clean
10 strict press
10 pull ups

RX: (95/65)
55+: (75/55)
Lv2: (135/95) chest to bar pull up

ANYWHEREX

SKILL

Hang snatch technique
5 x 5

WORKOUT

100 burpees for time