WARM UP
5:00 bike
5:00 roll quads, ankles, lats
3 rounds:
10 kip swings
10 ring rows
10 air squats
SKILL
GHD hip extension
3 x 10-15
WORKOUT OF THE DAY
EMOTM 20:00:
1) 3 back squats
2) 3 strict pullups + 3 kipping pull ups + 3 bar muscle ups
*Build to heavy 3RM squat. Score best weight and total pull ups.