2 minutes bike/row/erg

5 x Mountain Climber Compl.

Shoulder activations (dowel)

·      O/T’s

·      Good mornings

5 x air squat with T-twists

5 x scorpions

HS holds and pulses and wall holds

Calf pumps

Squat jumps

 

 

Skill Development

Ring Muscle-Ups

 

Technique Development

10 minutes

 

· Hips to ring

· Transition catch

· Press-up

·

 

WOD

 

5 Rounds EMOM

 

Work 1 Minute/10 Sec Transition

 

·   1st Min: Ring Muscle-ups OR Jumping Ring MU’s

·   2nd Min: calories

·   3rd Min: Handstand walk or wall-walks

·   4th Min: 100 Meter run

 

 

Stimulus:

·   Consistent Sets

·   Challenge yourself