Warm Up:
1 set:
:30 jumping jacks
5 inchworms + 1 push-up/rep
5 KB windmills/arm
1 set:
:30 up-downs
10 single-arm KB swings/arm
10 single-arm KB push press/arm
1 set:
:30 burpees
10 scap pull-ups
10 strict knee raises
WOD:
AMRAP 15:
12 ring muscle-ups
9 KB Turkish get-ups (35/53 lb)
Intermediate:
AMRAP 15:
9 jumping ring muscle-ups
9 KB Turkish get-ups (26/35 lb)
Beginner:
AMRAP 15:
12 low-ring muscle-up transitions
9 DB Turkish get-ups (10/15 lb)
HOME WOD:
Equipment:
AMRAP 15:
12 Russian push-ups
9 DB Turkish get-ups
Bodyweight:
AMRAP 15:
12 Russian push-ups
9 weighted Turkish get-ups
Movement scaling options:
Ring Muscle-Up: Reps, jumping muscle-ups, low-ring transitions
Turkish get-up: Load, reps, partial ROM
Limited equipment option:
5 rounds for reps:
1:30 ring muscle-ups
1:30 KB Turkish get-ups
– No rest between movements.
Cool down:
2 sets:
:30 doorway stretch/side
:30 banded shoulder stretch/side