WARM UP
5:00 bike or row
3 rounds:
10 ring swings
:10 low dip support
10 front squat
SKILL
EMOM 10:00:
1) 1 skin the cat
2) banded shoulder activation
WORKOUT OF THE DAY
EMOM 20:00:
2 ring muscle ups
1 squat clean
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Scale ring muscle ups to ring pull ups, dips, or some combination. Adjust order as needed if sharing equipment. Score total reps completed.