WARM UP
5:00 bike
3 rounds:
10 ring swings
10 ring dips
10 meter walking toy soldier
SKILL
Ring muscle up progressions
*5:00 practice
WORKOUT OF THE DAY
For time:
21/18 calorie bike
9 ring muscle ups
18/15 calorie bike
7 ring muscle ups
15/12 calorie bike
5 ring muscle ups
12/10 calorie bike
3 ring muscle ups
9/7 calorie bike
1 ring muscle up
*Scale muscle ups to ring pull ups or jumping RMU. 12:00 time cap.
FOUNDATIONS (X)
SKILL
Deadlift technique
5 x 5
WORKOUT
For time with partner, partition any way:
200 calorie row
200 calorie ski