WARM UP
3 rounds:
400 meter run
5 ring swings
5 medball squats
5 wall walks
SKILL
EMOTM 10:00
10 meter handstand walk
*Scale to handstand attempts within :30 of each minute
WORKOUT OF THE DAY
20:00 AMRAP:
0-5:00 AMRAP
Ring muscle ups
5:00-10:00 AMRAP
Wall balls
10:00-17:00 AMRAP
2 ring muscle up
10 wall balls
*Score total reps completed
ANYWHEREX
SKILL
Sumo deadlift technique
5 x 5
WORKOUT
Accumulate 2:00 in each position:
Handstand hold
Ring support hold
Squat hold
Dead hang
Plank
*Complete/partition in any order