WARM UP
5:00 row or bike
3 rounds:
10 ring swing
10 low ring turnover
10 ring dip
SKILL
30 ring muscle ups for time
*Substitute jumping RMU or ring pull up. 10:00 cap.
WORKOUT OF THE DAY
5 rounds, not for time:
5 strict press
10 bent row
15 push up
20 hanging shrugs
*Build to 5RM on strict press. Coach athletes to take time between sets and focus on movement quality. Score heaviest strict press.