1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Kipping Knee Raises
5 Hang Power Cleans (empty bar)
3 Bar Facing Up Downs

2. Workout Prep
2 sets:
3 Toes to Bar
4 Hang Power Cleans (build in weight)
3 Bar Facing Burpees

"Poodle"

Freedom (RX'd)
10-20-30
Toes to bar
Hang Power Cleans (115/80)
Bar Facing Burpees
(KG conv: HPC 52/36)

Independence
10-20-30
Knees to Elbows
Hang Power Cleans (95/65)
Burpee Over Bar
(KG conv: HPC 43/29)

Liberty
10-15-20
Hanging Knee Raises
Hang Dumbbell Power Cleans (light)
Up Downs

Target time: 10-12 minutes
Time cap: 16 minutes

Skill Progression (Low Ring Muscle Up)

Ring Transitions
- 10-12 minutes practice-

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side