Thursday 3/16/23

RX

For time:
10 ring muscle-ups
150-ft single-arm DB overhead walking lunge (25/35 lb)
800/1000-m row
150-ft single-arm DB overhead walking lunge (25/35 lb)
10 ring muscle-ups

INTERMEDIATE

For time:
10 jumping ring muscle-ups
100-ft single-arm DB overhead walking lunge (25/35 lb)
800/1000-m row
100-ft single-arm DB overhead walking lunge (25/35 lb)
10 jumping ring muscle-ups

BEGINNER

For time:
10 low-ring transitions
100-ft single-arm DB overhead walking lunge (10/15 lb)
600/750-m row
100-ft single-arm DB overhead walking lunge (10/15 lb)
10 low-ring transitions

SKILL WORK

Post-workout:
Accumulate:
50 GHD sit-ups
50 med-ball twists (14/20 lb)