WARM UP
5:00 ski/row
5:00 lat and hip mobility
3 rounds:
5 ring swings
5 ring dips
5/5 sprinters lunge with rotation
SKILL
Ring muscle up technique
*10:00 drills and progressions
WORKOUT OF THE DAY
30:00 to establish
1RM back squat
POST WOD
10:00 hip flexor focus