(Mobility/Skill or Strength/Short Metcon)

Warm Up: (15 Min)
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Mobility: (10 Min)
3 Rounds:
10 KB Windmill (5 each side)
10 Tuck Ups



Fun: (5 Min)
3 Min Box Push Relay

Skill/Strength: (10 Min)
Double Under Drills
Ring Muscle-up Progressions

NOTE:
Use Gary's progression for DUs - No Rope Jumping, Singles, No Rope Power Jumps, Power Singles, No Rope Double-Tap, Doubles.
Work on Leg assisted ring row, transition, jumping ring dip for Muscle-ups.

Conditioning: (20 Min)
5-4-3-2-1 Ring Muscle-ups
50-40-30-20-10 Double-unders

Scaling:
Leg-assisted Muscle-up Row/Transition/Dip and 2X Singles