WARM UP
3 rounds:
10 front squat
10 kip swing
10 ring rows
3 rope climbs to standing
SKILL
High bar skills
*10:00 practice
WORKOUT OF THE DAY
For time:
3 rounds:
15 thrusters
15 burpees over bar
6 rounds:
1 bar muscle up
1 pull over
1 back hip circle
1 drop kip
3 rounds:
9 devils press
1 rope climb
RX: (95/65) (50/35)
55+: (75/55) (40/30)
*Devils press should be double DB. Modify high bar complex as needed while maintaining the number of movements and increasing skill level if possible. Movements do not need to be unbroken. 20:00 time cap.