WARM UP
EMOTM 10:00:
5 ring swings
3 burpee broad jumps
SKILL
Seated dumbbell strict press
4 x 8
WORKOUT OF THE DAY
For time:
15 to 3 toes to rings
5 burpee box jump over
10 to 2:
Ring pull ups
5 burpee box jump over
5 to 1:
Ring muscle ups
5 burpee box jump over
RX: (24/20)
Lv2: (30/24)
*The 5 burpee box jump overs happen after every round of ring work. Scale muscle ups to jumping RMU or dips. 22:00 time cap.
FOUNDATIONS(X)
SKILL
Front squat technique
5 x 5
WORKOUT
20:00 AMRAP:
20 calorie ski
20 abmat situps
20 ring rows
20 hanging knee raises
*Score rounds + reps