WARM UP
3 rounds:
10 muscle cleans
10 ring swings
10 ring dips
SKILL
Power clean
3, 3, 2, 2, 1, 1, 1
WORKOUT OF THE DAY
For time with partner, unpartitioned:
100 synchro front squats
25 ring muscle ups
RX: (75/55)
55: (45/35)
Lv2: (95/65)
*Partners must finish all front squats before beginning ring muscle ups. RMU may be shared however. Scale to 2 ring pull ups + 2 ring dips. Use band assistance as needed. 20:00 time cap.
POST WOD
10:00 quad focus
ANYWHEREX
SKILL
Strict pull up
3 x 10
WORKOUT
3 rounds:
30 wall ball
60 medball Russian twists
90 single unders