WARM UP
EMOM 10:00:
ODD: 5 ring swings + 5 good mornings
EVEN: 1:00 skipping rope
SKILL
10 rounds for completion:
200 meter run
4 unbroken ring muscle ups
*Adjust target based on performance from previous week. Substitute ring pull ups or ring dips in place of RMU.
WORKOUT OF THE DAY
3 rounds for time:
50 alternating step ups
40 run in place single unders
30 double unders
20 crossovers
10 Dball to shoulder
RX: (24/20) (100/80)
Lv2: (24/20) (150/100)
*20:00 time cap.