For time:

Run, 1000 m

75 Thrusters, 45/35 lbs

25 Burpee Box Jump Overs, 24/20 in

The stimulus for today’s workout is steady pacing through the run (not max effort) into aggressive sets on the thrusters and attack the burpees.

Gut check time through the thrusters. Do something cool! And go big.

For quality: 10-12min. 

Ring Muscle-up Practice

Set Up:

Rings should be set just above athletes max reach
Rings shoulder width apart
false grip or overhand grip


Strong and smooth kip with explosive hips
Eyes and hips to the ceiling, keep the false grip!
Pull through the rings with chest and shoulders coming over top of the rings.
At the bottom of the dip, head is looking down, the hands squeezing the rings to hips with elbows back (90 degrees)
Don’t Dolphin!
Breathe! Don’t overstrain while keeping the body stable

Scaling Options:

Have athletes start from the beginning and progress within their limitations.
Use low ring with band