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Workout of the Day

AM:
30 min @ 50-75%:
3 min ski erg
1 min reverse single-unders
1 min suitcase carry, right (moderate)
3 min assault bike
1 min single-unders
1 min suitcase carry, left (moderate)

PM:
For time:
3-6-9-12-15 ring muscle-ups
15-12-9-6-3 single-arm DB overhead squats (80/55)
+
(Rest as needed)
+
For time:
10 sandbag cleans (150/100)
20 burpee box jump overs (30″/24”)
25 cals assault bike

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