WARM UP

EMOTM 10:00

5 ring swings
5 good mornings

SKILL

Ring muscle up progressions
10:00 practice

WORKOUT OF THE DAY

5 rounds for time:
5 deadlift
10 bar facing burpees
15 cal bike

RX: (155/105) (185/125) (225/155) (245/165) (275/185)
55+: (115/75) (135/95) (155/105) (185/125) (205/135)
Lv2: (225/155) (275/185) (315/205) (345/215) (385/235)

*25:00 time cap.

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

50-40-30-20-10
DB push press
Box step ups

*20:00 time cap.