Originally Posted by smokepole
Originally Posted by pointer
Warmup: tire discus race (throw tire, run to it and throw it again


Somehow, I don't think that's quite what the inventors of the wheel had in mind....
Probably not, but they didn't spend as much time at a desk as I unfortunately do...

Warmup:
Run 400m
3 rounds of:
20 hanging kip swings
15 box dips
20 mountain climbers

Specific:
Ring muscle up progressions from floor

Workout:
Run 1200m
12 ring muscle ups from floor
Run 800m

16:00. 'Twas supposed to be more but I timed out. I run slow...