Warm Up:
1 set:
:20 Superman hold
:20 hollow hold
:20 up-downs
1 wall walk
1 set:
:20 Superman hold
:20 hollow rocks
:20 burpees, slow
2 wall walks
1 set:
:20 Superman hold
:20 hollow rocks
:20 burpees, faster
2 wall walks
Specific Warm-Up:
EMOM 5:
1-2 muscle-ups
WOD:
5 rounds for time:
7 muscle-ups
21 burpees
Intermediate:
5 rounds for time:
1 muscle-up + 6 chest-to-ring pull-ups
21 burpees
Beginner:
5 rounds for time:
7 ring transitions
12 burpees
Home Workout:
5 rounds for time:
50-ft handstand walk
21 burpees
Movement scaling options:
Muscle-ups: Reps, chest-to-ring pull-ups, ring transitions
Burpee: Reps, up-downs
Cool down:
3 sets:
:30 child’s pose
:15-:30 Samson stretch/leg