WARM UP
5:00 skipping rope
3 rounds:
10 ring swings
10 ring dips
10 goblet squat
SKILL
3 rounds:
10 GHD hip extension
10 bulgarian split squat (unweighted)
:10 L sit hold
WORKOUT OF THE DAY
20:00 AMRAP:
4 ring muscle up
4 back squat
40 double unders
RX: (225/155)
55+: (185/125)
Lv2: (275/185)
*Strength endurance stimulus. Weights should be heavy, but no more than 75% 1RM. Squats should be taken from the rack. Scale RMU to something on the rings. 40 double unders = 120 single unders. Score total reps completed.