Workout of the Day
Every 2 minutes, for 30 minutes (5 sets of each):

Station 1 – Deadlift: 3 reps
(build in load with the goal of making the last two sets today’s heavy triple)
Station 2 – Muscle-Ups: Max Reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression: 3-4 reps)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Run 200m
30 Kettlebell Swings 53/35
15 Ring Dips
E.g., Partner A Runs 200m, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B Runs 200m, etc….

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