Skill
AMRAP in 7 minutes:
7 V-ups
15 second ring support hold

The ring support hold is the top position of a ring dip: arms fully extended, hands by your side, and feet off the ground with all of your weight on the rings.

standard: 30 second plank hold
rx: 15 second ring support hold
sport: one ring muscle up plus 15 second ring support hold at the top. If you don’t have a full muscle up, scale the rep to a jumping or banded muscle up.

Workout of the Day
5 rounds:
2 minutes of calories on the rower, bike, or ski erg
1 minute of burpees
1 minute of rest

Hit full extension on your burpees. If you’re sharing equipment with a partner, have one partner wait 2 minutes to start the workout so that you’re both doing the movements in the order that’s written. Standard, rx, and sport are all doing the same thing today; if you want it to be harder, push the pace on the machine and don’t slow down or stop on the burpees. The weights are coming back and getting heavy over the next 3 days, so enjoy the break today.