A. GENERAL (4:00)
4mins Alternating Tabata:
- Plank Jacks: https://youtu.be/Fc6D2A4-398
- Plank to downward dog
- Hollow Rocks
- In and out squats:

B. MOBILITY / ACTIVATION (2:00)
Bridge + Reach
10-14 total reps

C. SPECIFIC (16-19:00)
Ring muscle ups
Beginner & Intermediate
- 2 x 3-5 False grip ring rows
- 2 x 3-5 Jumping ring dips
- 2 x 2-3 Ring row transition
—
Advanced
- Low ring hip ext + pull back
- Low ring muscle up transition
—
Set-up for workout

C. SPECIFIC, CTN’D
Power Cleans, Focus on barbell cycling
- 3 RDL
- 3 Muscle cleans
- 3 Power Cleans, pause at top and calling the return
- 3 Power Clean, pausing in the return above the knees
- 3 Power cleans, pausing in the return at mid shin
—
Ramp up to workout weight in 3 sets
—-
Set up for workout

7 rounds
10 Power Cleans @ 135/95 lbs
5/3 Ring Muscle ups

TC: 18 minutes
Score: Time
KG: 60/43 (34/25, 52/34)

Scaling Options
Beginner
5 rounds
10 Power Cleans @ 75/55 lbs
5 Ring Rows + 5 Box dips

Intermediate L1
7 rounds
10 Power Cleans @ 115/75 lbs
5 Ring rows transition + dip

Intermediate L2
7 rounds
10 Power Cleans @ 115/75 lbs
5 Band assisted Ring muscle up

Plank bird dogs
3 x 20

Goal: Core Stability