WARM UP
EMOTM 10:00:
Odd: 10 ring swings + 10 air squats
Even: 5 meter bear crawl forward + 5 meter bear crawl backward
SKILL
Ring muscle up drills
-swingset drill
-negatives
WORKOUT OF THE DAY
For total reps on a 16:00 clock:
4:00 AMRAP overhead squat
4:00 AMRAP rope climbs
4:00 AMRAP thrusters
4:00 AMRAP wall walks
RX: (155/105)
55+: (115/75)
*Use same load for both barbell movements. Athletes may start at different stations if necessary. Score total reps completed.