WARM UP

5:00 pizza delivery

3 rounds:
5 ring swings
5 overhead squats with pause
5 snatch grip push press

SKILL

Turkish getup technique
10:00 practice

WORKOUT OF THE DAY

“Amanda”

9-7-5
Ring muscle ups
Squat snatch

RX: (135/95)
55+: (95/65)

*Scale ring muscle ups to jumping muscle up or low ring turnover.

ANYWHEREX

SKILL

Double under technique
10:00 practice

WORKOUT

Accumulate the following in any order for time:
3:00 handstand hold
3:00 dead hang hold
3:00 air squat hold
3:00 ring support hold
100 calorie ski erg

*40:00 time cap.

WARM UP

5:00 pizza delivery

3 rounds:
5 ring swings
5 overhead squats with pause
5 snatch grip push press

SKILL

Turkish getup technique
10:00 practice

WORKOUT OF THE DAY

“Amanda”

9-7-5
Ring muscle ups
Squat snatch

RX: (135/95)
55+: (95/65)

*Scale ring muscle ups to jumping muscle up or low ring turnover.

ANYWHEREX

SKILL

Double under technique
10:00 practice

WORKOUT

Accumulate the following in any order for time:
3:00 handstand hold
3:00 dead hang hold
3:00 air squat hold
3:00 ring support hold
100 calorie ski erg

*40:00 time cap.