Workout of the Day

12 min EMOM
-3 pull ups
-3 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips.
The goal here is to operate at a higher virtuosity than you did at the last EMOM
if you managed one muscle up per minute, then try for two. if you got your chest to the bar, now try to get belly button or hips to the bar. muscle up negatives, and Russian dips are options if the pull ups the ring dips seem too easy.

Middle split progression
Go as far as possible in this series

This is an intensive stretch series. Please scale accordingly. use blocks and pads for assistance. You must start with a pose you can maintain. If you are straining in the first 20 seconds then you need to modify the pose.

1 round for time:
-750m row
-800m run
-3 minute rest-

2 rounds for time:
-500m row
-400m run
-2 minute rest-

3 rounds for time:
-250m row
-200m run
-1 minute rest-