DYNAMIC WARM-UP
1 set:
:30 doorway stretch/arm
20 arm circles forward
20 arm circles backward
20 arms across body hugs

1 set:
10 push-up to down dog
200-m run

1set:
10 up-downs
200-m run

1 set:
10 hand release push-ups
200-m run

RING DIP PROGRESSION AND REVIEW
PROGRESSION FOCUS
Ring support hold Elbows locked out while pulling the rings close to the body.
Bottom of ring hold Elbows locked out while pulling the rings close to the body.
Jumping ring dip Elbow below the shoulder at the bottom, strong jump to lockout arms at the top.
Strict ring dip practice Leg straight at bottom of the dip, practice driving the knees up aggressively toward the chest. Substitute jumping dips, foot assisted dips, or banded dips as needed. Do not allow athletes to kip today.

EMOM 7:
3 muscle-ups

Scaling options:
1) Jumping muscle-up
2) Low ring transition drills
3) Strict chin over bar or chest-to-bar pull-ups
4) Strict muscle-up (scale up)

RX

5 rounds for time:
15 strict ring dips
300-m run

INTERMEDIATE

5 rounds for time:
15 banded ring dips
300-m run

BEGINNER

5 rounds for time:
15 bench dips
300-m run

Accumulate:
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses