WARM UP

5:00 volleyball
3 rounds:
10 ring row
10 russian kb swing
10 push up

SKILL

Pegboard or Legless rope climb
10:00 practice

WORKOUT OF THE DAY 

20:00 AMRAP:
3 ring muscle ups
6 sumo deadlifts
9 pull ups
12 hand release push ups

RX: 225/155
55+: 155/105
Lv2: 275/185

ANYWHEREX

SKILL

Ring dip technique
10:00 practice

WORKOUT

For completion in any order:
400 meter sled push
1000 single unders
100 abmat situps
100 GHD back extensions