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