Skill Work:
On a 5:00 clock:
Low-ring muscle-up transitions or kipping muscle-ups on high rings
– Complete 3-5 sets of 1-3 reps.
WOD:
AMRAP 15:
3 wall-ball shots (14/20 lb) (9/10 ft)
3 ring muscle-ups
– Continue to add 3 reps to the wall-ball shots until time expires.
Intermediate:
AMRAP 15:
3 wall-ball shots (10/14 lb) (9/10 ft)
1 ring muscle-up
– Continue to add 3 reps to the wall-ball shots until time expires.
Beginner:
AMRAP 15:
3 wall-ball shots (6/10 lb) (9/10 ft)
3 ring rows
– Rest :30 between rounds.
– Continue to add 3 reps to the wall-ball shots until time expires.
Home Workout:
AMRAP 15:
3 single-dumbbell thrusters (35/50 lb)
3 double-dumbbell devils presses (35/50 lb)
– Continue to add 3 reps to the thrusters, switching arms as needed, until time expires.
Movement scaling options:
Wall ball shots: Load, target height, medicine ball front squats, dumbbell push presses
Ring muscle ups: Reps, low ring transitions, ring rows
Cool down:
2 sets:
:45 alternating scorpion stretch
:45 pigeon stretch/leg