Warm Up:
On a 6 minute clock
:45 row
10 knee push-ups
10 kip swings
Specific Warm-Up:
Muscle Up Review
1 Set
3 kip swing + 3 kips
3 kipping pull-ups
2:00 kipping chest-to-bar pull-ups or ring muscle-ups
WOD:
10 rounds of:
1:00 row
Rest :15
:30 shoulder press (95/65 lb)
Rest :15
Intermediate:
10 rounds of:
1:00 row
Rest :15
:30 shoulder press (75/55 lb)
Rest :15
Beginner:
10 rounds of:
1:00 row
Rest :15
:30 shoulder press (45/35 lb)
Rest :15
Movement scaling options:
Rowing: Substitute with calories on a bike
Shoulder press: Load, DB press
Alternate Partner Workout:
EMOM 20 with a partner
Minute 1: 1 minute row
Minute 2: 30 seconds DB shoulder presses
Partners alternate each minute
Post-Workout Skill Work:
EMOM 5:
1-5 muscle-ups