WARM UP
2 rounds:
10 meter toy soldiers
10 meter high knee skips
10 hanging shrugs
2 rounds:
1:00 single unders
10 kip swings
10 ring rows
SKILL
Deadlift
5 x 3
*Build to heaviest
WORKOUT OF THE DAY
15:00 AMRAP:
100 single unders
50 double unders
40 air squats
30 pull up
20 chest to bar
10 bar muscle up
*Scale double unders to 50 tuck jumps. Reduce pull up complex to most difficult version possible for each athlete. Coach classes to break up the pull ups to save grip for the higher skill movements. Score total reps completed.