WARM UP – MOBILITY
Dynamic upper body joint warm-up + activations (press / pull / dip etc.)
Hollow / Arch / Beat swings / Ring swing warm-ups
—
Review ring muscle-up & Handstand (holds / walking) technique and scaling options
WOD A
EMOM x 12 mins: (4 rounds each alternating)
1) 2-5 Ring muscle-ups
2) 10-40ft Handstand walk practice (30-40s max)
3) 20-30s parallette L-sit or Tuck sit hold
—
1) Sub to spotted reps, low ring or jumping transition work
2) Sub to HS hold practice (open floor or against a wall w/ weight shifts or elbow taps, or 2-3 Wall walks
3) Sub to tuck sit off 2 boxes if parallettes are too low
WOD B
HITS DIFFERENT
Complete for time:
100 Doubleunders
30 Hang power cleans (95/65)
30 Ring Dips
75 Doubleunders
20 Hang power cleans (135/95)
20 Ring Dips
50 Doubleunders
10 Hang power cleans (185/125)
10 Ring Dips
—
Scale DU to no more that 2min / 90s / 1min per round or 2x single unders
Scale barbell to 3 suitable loads: Light / Moderate / Heavy or for new athletes keep the bar light for all 3 sets.
Scale Ring dips in volume: 20/15/10, and/or to banded / bar / bench dips as needed.
ACCESSORY
Crossover Symmetry “Iron Scap” or “Recovery”
— OR—
2-3 sets each/arm
1) 8-10 Powell raises
2) 8-10 Trap 3 raise
3) 8-10 Dumbbell external rotations
