WARM UP
3 rounds:
5 ring swings
10 lunges
15 push ups
SKILL
N/A
WORKOUT OF THE DAY
20 rounds for time:
2 ring muscle up
4 front rack lunges
8 push press
RX: (95/65)
55+: (75/55)
Lv2: (115/75)
*Scale ring muscle ups to ring pull ups or ring dips. Coach athletes that have muscle ups to make attempts each round. After 3 misses move on to the barbell. 40:00 time cap.