Workout of the Day:

1) Coach led Warm-up

2) 20 Minute AMRAP of
30 Burpees
20 Situps
10 Muscle ups (in the rings)

Notes: A good scale for the Muscle-ups in this situation would be 10 strict pull-ups + 10 Strict Dips. If strength isn't your issue and it’s technique get with the coach to help you come up with something to help you work the skill portion of the movement.

3) Not for time complete
4 rounds of
60 second Plank
10 Ab Wheel Rollouts

4) Mobility/Stretching

Competition Programming:

1) Take 15-20 Minutes to find a heavy set of 3 Box Squats (set box to height just above parallel)

2) 5x2 Box Squats using 90% of above

3) Accessories
3x10 Box Jumps to 36 Inches
3x7 Jumping Squats with 95/65 on your back

4) 4 Rounds for time of
7 Power Cleans 165/115
200m Run

5) Mobility/Stretch