WARM UP
5:00 rock-paper-scissor WAR
*5 good mornings + 5 pushups to get back in line.
SKILL
Strict pull ups
3 x 8-10
*Use bands if necessary
WORKOUT OF THE DAY
10 rounds for time:
7 deadlift
5 toes to rings
3 ring muscle ups
5 ring dips
7 box jump overs
RX: (185/125) (24/20)
55+: (135/95) (24/20)
Lv2: (225/155) (30/24)
*Scale ring muscle ups to jumping RMU or low ring turnovers. Scale dips using bands. 30:00 time cap.