Skill
Every 45 seconds for 12 rounds:
Odd: 8 box jump overs
Even: 3 low ring muscle up transitions (no dip)

Today’s work will put last weeks ring muscle up transitions to practice in a more fatigued state. Scale the box jump overs to take no more than half the 45 second interval, but make it challenging enough that your heartrate is elevated when you get to the rings. Don’t dip out of your transitions; we’re still focusing on a low and efficient catch by eliminating the follow-through.

sport: high ring transitions (no dip)

Workout of the Day
5, 6, or 7 rounds for time:
10 deadlifts
15 wall balls

12 minute time cap

This should be a fast workout! Scale both the deadlift and the wall ball weight so that you’re able to hit them unbroken in the first round or two. Choose your round count based off the standards below, or just play it by ear. If you aren’t a fan of pushing to a sprint pace, consider bumping the round count up to 6 or 7 so that you get a good amount of work done.

standard: 5 rounds, 135/95 pound bar, 12/8 pound ball
rx: 6 rounds, 185/135 pound bar, 20/14 pound ball
sport: 7 rounds, 225/155 pound bar, 20/14 pound ball
metcon: 4×2:20 on, 0:40 off