300-meter Ski-Erg
1 Deadlift @ 70+%
Rest 1:00 between Rounds
(1:05.7, 1:05.4, 1:04.7, 1:04.5, 1:04.2, 1:03.9, 1:03.6, 1:03.4, 1:02.5, 1:02.1)
(350, 360, 370, 380, 390, 400, 400, 400, 400, 400)
Then:
Muscle-up Work
8x10 Low-amplitude Ring Swings
5x8 Bottom of dip Ring Swings
5x8 Ring support Ring Swings
8x5 High-amplitude ring swings w/ pull to chest.
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