Warmup: 2 min airbike or 500m row, then- movement prep with Coach

Skill: 10 min alternating EMOM

Odd- 30 sec Ring Muscleup practice

Even-1 Box Jump, climbing to challenging height for the day

Conditioning: 7 min Amrap-

-3 Ring Muscleups

-6 Box Jumps (24/20)


-2 min barbell calf smash

-2 min foam roll lats/t-spine