Workout of the Day:
40 On/20 Off x2
AD
FLR (rings)
Row
Wall Sit
RKBS
Dead Hang
A. 5 Rounds
Max Bench Press (BW men, 70% for girls)
Max Pull Ups (kipping is ok)
Rest 3:00 BTW Rounds
Competition:
Rest Day or Guided Mobility or Make-Up