WARM UP

5:00 bike or row
3 rounds:
2 wall walks
5 ring swings
10 meter toy soldiers

SKILL

Handstand practice
Accumulate 5:00 in combination of free standing, on wall, or on parralettes

WORKOUT OF THE DAY

For time:
42-30-18
Alternating db snatch
21-15-9
Burpee over box (24/20)
7-5-3
Ring muscle ups

RX: (50/35)
55+: (40/20)

*Scale ring muscle ups to low ring transition drill, with 3:1 ratio

ANYWHEREX

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT

5:00 AMRAP:
10 kb swings
10 goblet squats
5:00 AMRAP:
10 knee raises
10 good mornings
5:00 AMRAP:
10 empty bar thrusters
10 empty bar deadlifts
5:00 AMRAP:
100 meter run
1 wall walk

*Rest 1:00 between each AMRAP