Skill: Ring muscle-ups
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Every 2 minutes x 10:00 minutes:
1-5 ring muscle-ups or progression
30 skips or double-unders
Easy calories
AMRAP in 12 minutes:
6 renegade rows *on dumbbells: push-up, row, push-up, row
12 abmat situps
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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