WARM UP
5:00 crab soccer
3 rounds:
10 ring swings
10 ring rows
10 oh squats
SKILL
EMOTM 10:00:
1-5 ring muscle ups
*Scale to jumping RMU, ring pull up, or other drill. Score total reps completed.
WORKOUT OF THE DAY
12:00 AMRAP:
6 hang snatch
12 pull up
18 wall ball
RX: (95/65) (20/14)
55+: (75/55) (20/14)
Lv2: (135/95) (30/20)
*Score total reps completed.
FOUNDATIONS(X)
SKILL
Bench/Floor press technique
5 x 5
WORKOUT
3 rounds for time:
200 meter farmers carry
20 ring row
20 calorie bike