WARM UP
EMOM 5:00
:10 max effort bike
3 rounds:
10 goblet squats
1 wall walk
10 ring rows
SKILL
Ring muscle up progression
*10:00 practice
WORKOUT OF THE DAY
EMOM 20:00:
1) 1 pegboard ascent
2) 5 back squat
3) 10 meter handstand walk
4) 15/12 calorie assault bike
RX: (275/185)
55+: (225/155)
Lv2: (315/215)
*Athletes can start on different on stations. Score total reps completed.