WARM UP
800 meter run
3 rounds:
10 ring swings
10 Russian kb swings
10 push ups
SKILL
DB overhead lunges
3 x 10 each side
WORKOUT OF THE DAY
“Dumb Standard”
3 rounds for time:
10 alternating DB clean and jerk
10 ring muscle ups
10 alternating DB snatch
RX: (70/50)
55+: (50/35)
Lv2: (100/70)
*Rest 1:00 after each completed round. Scale RMU to ring pullup or ring dips. 15:00 time cap.