| Go through a good shuttle run warmup then 2 sets :30 sandbag bearhug hold :20 active hang on rings then 2 sets 10 ring swings :10 ring support (low rings) then 5 ring row muscle up transitions 5 ring to hip kips 2 ring muscle ups or jumping ring muscle ups then 2 rounds 4 toes to ring or 2 RMU 4 sandbag lunges total 4 shuttle runs add weight and speed the second round |
| Workout 5:00 AMRAP 1:00 rest x 4 sets 10 toes to ring 10 sandbag reverse lunges total 100/70 10 shuttle runs (down+back=1) start where you left off rx+ 5 RMU |
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