WARM UP
3 rounds:
10 ring swings
10 burpees
10 medball squats
:10 max wattage bike
SKILL
Ring muscle up progressions
*10:00 practice
WORKOUT OF THE DAY
20:00 AMRAP with partner:
60 calorie bike
50 wall balls
40 burpees over box
30 pull ups
RX: (20/14) (24/20)
Lv2: (30/20) (30/24) (chest to bar)
*This should be a series of high intensity bursts from each athlete. Partners may share all work, but with only one athlete working at a time.