WARM UP
3 rounds:
10 ring swings
10 meter broad jump
10 sots press
SKILL
Overhead squat
5 x 5
WORKOUT OF THE DAY
“Quicksand”
For time:
300 feet broad jump (25′ sections)
20 overhead squats
10 ring muscle ups
20 overhead squats
300 feet broad jump
ELITE/RX/35-49: (115/75)
16-17/50+: (95/65)
14-15: (75/55)
INTERMEDIATE: (95/65) ring dips
SCALED/NOVICE: (75/55) ring pull ups