WARM UP
3 rounds:
:30 run in place
10 ring swings
10 good mornings
10 push ups
SKILL
10 rounds for completion:
200 meter run
3 unbroken ring muscle ups
*15:00 time cap. Adjust number of RMU to fit the athlete. Scale to ring pull ups or ring dips.
WORKOUT OF THE DAY
8:00 AMRAP:
2 deadlift
2 bar facing burpees
RX: (225/155)
55+: (205/135)
Lv2: (275/185)
*Coach athletes to focus on movement economy. Pace should be consistent throughout, with a spike in intensity at the end. Add 2 reps per exercise per round. Score total reps completed.