A. GENERAL (3:00)Jump rope practiceathlete's choiceSinglesSlow SinglesFast singlesReverse single (rope goes backward)DU practice
B. MOBILITY / ACTIVATION (1:00)Scorpions20 Alternating Scorpions
C1. SPECIFIC (10:00) muscle up practice or set up for scale
C2. SPECIFIC METCON (4:00) 1-2 rounds6 Wall Balls, Workout weight20 SU or DU6 DB snatch, Workout weight
Ring Muscle ups
EMOM 62-6 Reps
TC: 6 MinScore: Reps
Scaling optionsBeginner3 Low ring, False grip ring rows
Intermediate3 Strict band assisted ring muscle ups / Low ring muscle up transition
Amrap 18 minutes500m Row /1000m Bike / 300ml ski60 DU30 DB snatch 50/35 lbs x 1
Score: Rounds & RepsTC: 18 MinsKG: 25/15
Scaling OptionsBeginner20/17 Cal row60 Single unders20 DB snatch 25/15 lbs
Intermediate L130/25 Cal row60 Single unders30 DB snatch 35/25 lbs x 1
Intermediate L230/25 Cal row30-60 DU20 DB snatch 50/35 lbs x 1
3 sets20 Russian twists with med ball20 Overhead sit ups with Med Ball
Core strength