FRIDAY

2 minutes bike/row/erg

5 x Mountain Climber Compl.

Shoulder activations (dowel)

· O/T’s

· Good mornings

5 x air squat with T-twists

5 x scorpions

HS holds and pulses and wall holds

Calf pumps

Squat jumps

Skill Development

Ring Muscle-Ups

Technique Development

10 minutes

· Hips to ring

· Transition catch

· Press-up

·

WOD

5 Rounds EMOM

Work 1 Minute/10 Sec Transition

· 1^st Min: Ring Muscle-ups OR Jumping Ring MU’s

· 2^nd Min: calories

· 3^rd Min: Handstand walk or wall-walks

· 4^th Min: 100 Meter run

Stimulus:

· Consistent Sets

· Challenge yourself