200m row/run/ride/erg

Calf pumps, Air squats w. thoracic twists &  M/climbers into burpee squat

Banded shoulder activations

Ring holds, lowers and kips

 

Strength Development:

Rings

10 Minute EMOM

(5 Rounds)

 

Practicing 2 movements:

· Ring Dips OR Rows

· Transitions OR hips-to-rings

· Ring Muscle-ups

 

WOD

 

10 Rounds For Time

 

21 Minute CAP

 

·   100 Meter Run

·   3 Ring Muscle-ups OR 6 Toes-to-Rings

·   30 Double-unders

 

Stimulus:

·   Consistent Sets

·   Challenge yourself