WARM UP
5:00 bike
3 rounds:
10 ring swings
10 muscle snatch
10 burpees
SKILL
EMOM 10:00:
1-5 RMU or ring dips
*Athlete choice on rep scheme
WORKOUT OF THE DAY
For time:
5 rounds:
10 calorie bike
10 wall balls
-3:00 rest-
5 rounds:
10 snatch
10 bar facing burpees
-3:00 rest-
10 rope climbs
RX: (20/14) (95/65)
55+: (20/14) (75/55)
Lv2: (30/20) (115/75)
*High intensity stimulus. Challenge athletes to sprint each work interval. Score total time. 25:00 time cap.