Warm-up:
Row 500m
Crossover symmetry
10 pull-ups
10 push-ups
15 squats
Bear crawl down
Crab walk back
15 hollow rocks
15 supermans
Skill:
Every 2 minutes, for 18 minutes…
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or 45 sec handstand hold if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with Boxes
WoD:
Every 3 minutes, for 15 minutes (5 sets)…
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.
Mobility:
Roll posterior
Lax to shoulders
Mash triceps on a racked barbell