A. GENERAL (6:00)
2 Rounds
30 Single Unders
10 Plank Shoulder Taps

2 Rounds
30 Single or Double Unders
5 Scap Push ups
5 Beat Swings

B. MOBILITY/ACTIVATION (4:00)
2 sets
10 Band Dip Push downs
10 Standing Band Flies

C. SPECIFIC (7:00)
Take 5-7 Minutes to setup Bands & Go Over any Modification & Scaling Options
- Box Dips
- Band Assisted
- Low Rings
—
RX+ Ring Muscle up Progression
- 3-5 Swing on Rings + Snap Back
- 3-5 Ring Dips
- 1-3 Ring Muscle ups

C2. SPECIFIC (7:00)
To Open up shoulders after dips: 2 Sets of
10 Arm Circles
:10-20 Hang on Pull up Bar
—
Pull ups
2 x 5 Beat Swings
2 x 3-5 Kip Swings
2 x 3 Half Pull ups, Focus on push away, legs tight
2 x 3-5 Kipping Pull ups / Modification

Every 1:00 x 10
3 Strict Ring Dips

RX+: 1-3 Ring Muscle ups

Score: Checkmark
Time Cap: 10:00
Kilograms: N/A

Scaling Options
Beginner
3 Box Dips

Intermediate L1
Low Ring Dips, Seated

Intermediate L2
Band Assisted

5 rounds
60 Double unders
10 Pull ups
RX+ Chest to Bar Pull ups

Score: Time
Time Cap: 10:00
Kilograms: 22.5/15, Beg: 11/7.5, Int: 15/9

Scaling options
Beginner
50-100 Single unders
7 Seated Ring Pull ups

Intermediate L1
30-60 Double unders
5-7 Band Assisted Strict pull ups

Intermediate L2
60 Double unders
2-6 Pull ups

3 sets
12 Supinated Dumbbell Bent over Row
12 Dumbbell Overhead Tricep Extension

Goal: Upper Body Accessory