WOD:
AMRAP 25:
1,000-m run
10 ring muscle-ups
10 wall walks
20 DB snatches, right (35/50 lb)
20 DB snatches, left
Intermediate:
AMRAP 25:
1,000-m run
10 jumping muscle-ups
10 partial wall walks
20 DB snatches, right (20/35 lb)
20 DB snatches, left
Beginner:
AMRAP 25:
800-m run
10 low-ring transitions or false-grip ring rows
10 inchworm + push-ups
10 DB snatches, right (10/15 lb)
20 DB snatches, left
– Rest 1:00-2:00 between rounds.
Home Workout:
AMRAP 25:
1,000-meter run
10 double-dumbbell devils presses (35/50 lb)
10 wall-walks
20 dumbbell snatches, right (35/50 lb)
20 dumbbell snatches, left
Movement scaling options:
Run: Distance, substitutions
Ring muscle ups; Reps, jumping muscle-ups, low-ring transitions, false grip ring rows
Wall walks: Reps, range of motion, inchworm + push-ups
DB snatches: Load, reps, dumbbell hang snatches
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg