Warm-up:
Run or Row
Crossover Symmetry
Samson Lunges Down
Inch Worms Back
15 Matrix Turns
Banded Lat Stretch
15 Trunk twists
10 GHD Situps
15 Hollow Rocks
15 Supermans
Skill Work:
Every 2 minutes, for 12 minutes:
Minutes 1-2, 7-8:
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: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12:
Strict Toes to Bar x 5-8 reps @ 3 sec descend
WoD:
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups
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.
**Record Working time
Mobility:
Roll Posterior
Mash Calf/Achilles
Couch Stretch
Lax to Shoulders/Pec