Monday

CLASS PROGRAM

-Ring Muscle Up progressions-

3x5 Ring kips

3x3 ring kip levers  

5x1 step in single mounts  

5x1 single hip to rings

3x5 low ring transitions

remix OPEN WORKOUT 15.3

AMRAP 14

7 ring muscle ups

40 burpees (open standards)

100 double unders  

scaled : 20 pullups, 200 single unders

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Set your intentions and go for class program. Warm up thuroughly and rip it.  The open is near.

B.) Strength 

Bench Press 5x7@60%

strict press 5x7@60%

barbell row 5x7@60%of snatch

C.) 3 rounds for time

30 cal ski

20 ring dips

600m run