WARM UP
Foam roll ankles and hamstrings
800 meter run
3 rounds:
5 rope climb to standing
10 empty bar muscle cleans
10 ring swings
SKILL
Skin the cat
5 x 2
WORKOUT OF THE DAY
For time:
5 rounds
200 meter run
1 rope climb
into
3 rounds
200 meter run
15 power cleans
into
1 round
200 meter run
20 ring muscle ups
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Medium intensity stimulus. Athletes should be running fast and attacking the rope climbs and power cleans. Things will slow down on the muscle ups. Scale to ring dips. 18:00 time cap.