Movement Prep:
Scap Series

Warm-up:
2 Rounds of

  • 1 Minute Jump Rope
  • 10 See Saw Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 250m Row or Run

Fun:
800m Indian Run

Skill:

Scaling Ring Muscle-ups...

  • Row/Dip
  • Leg Assisted
  • Banded
  • Jumping
  • Kipping
  • Strict


Workout:
10 Rounds Every 2 Minutes

  • 3 Ring Muscle-Ups (or Row, Transition, Dip)
  • 5 Deadlifts (275/185)
  • 7 Handstand Push-ups

If caught by clock adjust numbers downward: 2-4-6 or 1-3-5

Scaled:
Use 3 Ring Row/Ring Dip for MU & Push-ups for HSPU
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Extra Work:
10 Min EMOTM
Odd Min: 15/12 Cal Row
Even Min: 40 Double-unders