Warm Up:
2 sets:
10 deadlifts
10 hang muscle cleans
10 shoulder presses
10 air squats
10 ring kip swings
Skill Work:
EMOM 8:
1 thruster
– Build in load.
– From the floor.
WOD:
5 rounds for time:
5 muscle-ups
5 thrusters (105/155 lb)
Intended Stimulus: 4-10 Minutes
Intermediate:
5 rounds for time:
3 jumping muscle-ups
5 thrusters (65/95 lb)
Beginner:
5 rounds for time:
3 muscle-up transitions
5 thrusters (35/45 lb)
Home Workout:
5 rounds for time:
5 wall walks
10 double-dumbbell thrusters (35/50 lb)
Masters 55+:
5 rounds for time:
5 chest-to-bar pull-ups
5 thrusters (75/115 lb)
Movement scaling options:
Muscle up: Reps, jumping muscle-up, low-ring transition, chest-to-bar pull-ups (55+)
Thruster: Load, dumbbell options, front squat or push press
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side