Mo. 17. Jan.
a) mobility 3min
1min 90/90 stretch
1min handwalks
1min kneeling lat stretch
b) warm up 5min
2-3 rounds
3 burpees
5 good morning (empty bar)
7 ring rows
9 straight leg sit up
c) ring muscle ups 8min
emom 8min
x muscle ups / strict ring pull ups
or
x ring rows + x ring dips / negatives
d) conditioning 15min
amrap 15min
5 deadlifts 100/70
10 toes to bar
15 burpees over the bar