2 rounds:
200-meter run
:30 mountain climbers
10 good mornings
10 shoulder presses
:30 up-downs
10 back-rack alternating lunges
10 behind-the-neck shoulder presses
:30 burpees
- Use a PVC or empty barbell for one or both rounds.

- RX -
For time:
Handstand walk (150 ft)
40 shoulder presses (55/75 lb)
800-m run
- Complete handstand walks in 25-ft segments.

- INTERMEDIATE -
For time:
50 shoulder taps against the wall
40 shoulder presses (45/55 lb)
800-m run

- BEGINNER -
For time:
10 inchworms
30 double-DB shoulder presses (10/15 lb)
400-m run

- MASTERS 55+ -
For time:
12 wall walks
40 shoulder presses (35/55 lb)
800-m run

Accumulate:
1:00 banded shoulder stretch/arm

For time:
Handstand walk (150 ft)
30 double-DB shoulder presses (35/50 lb)
800-m run
- Complete handstand walk in 25-ft segments.

Every 2:00 for 5 sets:
30 double-unders
1-5 strict ring muscle-ups
- Ring muscle-ups must be unbroken.

- The intent is to practice strict ring muscle-ups under fatigue, both from the double-unders and the day's training.
- The double-unders shouldn't take longer than 25 seconds. Scale the volume as needed to get to the rings quickly.
- Adjust volume or substitute low-ring transitions to stay consistent on the muscle-ups.
- If you want a challenge, use a weighted rope.