WARM UP
5:00 single unders
3 rounds:
10 hollow rocks
10 kip swings
10 ring rows
SKILL
Ring dip progressions
5 x 10
WORKOUT OF THE DAY
For max reps with partner against a 30:00 clock:
15:00 AMRAP “Nicole”
400 meter run
AMRAP unbroken pull ups
15:00 AMRAP “Annie”
50-40-30-20-10
Double unders
Abmat situps
*Athletes must alternate completed rounds for both benchmarks. Score is total pull ups combined on Nicole + total reps completed on Annie.
ANYWHEREX
SKILL
Split jerk
5 x 5
WORKOUT
20:00 AMRAP:
30 wall ball
20 burpees
10 toes to rings