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Training for Friday, August 10th

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Warm Up
Group Circle
3 Rounds
2 double push-up burpees (2 strict push ups @ bottom of each rep)
10 American KB Swings (light weight)
5 False Grip Ring Rows

Gymnastics Skill
Muscle Ups (Transitions and Dips)
5 Complexes on the low rings with a partner/spotter
2-3 transitions (feet on floor) + 3-5 ring dips (with spotter as needed)
*take turns with your spotter, resting as needed to ensure movement quality

Workout of the Day
7:00 AMRAP
7 Burpee Box Jump Overs 24/20
14 KB Snatches (7 each arm) 44/26 (Comp 53/35)

Cool Down
1:00 Trap + Shoulder Smash each side
1:00 Plantar Fascia Massage each foot
Calf Stretches as needed