WARM UP
2 rounds:
10 hanging shrugs
10 meters toy soldiers
:10 ring support hold
2 rounds:
10 ring swings
10 meter broad jump
:10 low ring support hold
SKILL
E3MOM 9:00:
Max unbroken ring muscle ups or ring dips
*Record total reps completed.
WORKOUT OF THE DAY
EMOM 20:00:
1) 5 bench press
2) 5/5 KB bulgarian split squats
3) 20 gorilla rows w/ pause in hang
4) 40 double unders
5) Rest
RX: (185/125) (24kg/16kg)
55+: (155/105) (16kg/12kg)
Lv2: (225/155) (32kg/24kg)
*Score total reps completed.