WARM UP

5 rounds:
:30 bear crawl forward
:30 bear crawl backward
3 rounds:
5 ring swings
10 good mornings
15 jumping jacks

SKILL

Ring muscle up technique
10:00 practice

WORKOUT OF THE DAY

8:00 clock:
10 deadlift
10 box jump overs (24/20)

*Add weight each round

RX: (135/95) (155/105) (185/125) (225/155) (275/185) (315/205)
55+: (75/55) (95/65) (115/75) (135/95) (155/105) (185/125)
Lv2: (185/125) (225/155) (275/185) (315/225) (365/255) (405/275)

ANYWHEREX

SKILL

Strict pull up practice
Accumulate 30 reps

WORKOUT

20:00 AMRAP:
400 meter run
20 kb swings
20 wall balls