WARM UP

3 rounds:
10 meter broad jump left foot
10 meter broad jump right foot
10 ring rows
10 push ups

*Broad jumps must land on same foot as take off and are for control, not max distance.

SKILL

Footwork drills
10:00 speed ladder variations

WORKOUT OF THE DAY 

19:00 AMRAP:
5 ring muscle ups
7 shoulder to overhead
9 burpee over box (24/20)

*Athletes will work for 3:00 then rest for 1:00. Continue this rotation picking up exactly where you left off the round before until 19:00 is reached. Scaling for ring muscle ups is strict low ring transitions.

RX: (135/95)
55+: (95/65)
Lv2: (185/125)

ANYWHEREX

SKILL

Hang squat clean technique
5 x 5

WORKOUT

10 to 1 for time:
Calorie row
Wall ball
Db snatch right arm
Db snatch left arm
Abmat situp