Warm Up:
1 set:
10 ring rows
10 knee push-ups
10 air squats to a medicine ball
1 set:
5 scap pull-ups
5 push-ups
5 medicine-ball front squats
– Hold the bottom of each squat for :01.
2 sets:
1-5 strict or foot-assisted pull-ups
1-5 hand-release push-ups
8 wall-ball shots
Specific Warm-Up:
1 set:
10 wall-ball shots
1-2 strict muscle-ups, low-ring transitions, or foot-assisted pull-ups and dips
WOD:
For time:
50-40-30
Wall-ball shots (14/20 lb) (9/10 ft)
5-4-3
Strict muscle-ups
Intended Stimulus: 8-15 Minutes
Intermediate:
For time:
50-40-30
Wall-ball shots (10/14 lb) (9/10 ft)
5-4-3
Low-ring muscle-up transitions
Beginner:
For time:
30-20-10
Wall-ball shots (8/10 lb) (9/10 ft)
5-4-3
Foot-assisted strict pull-ups
Foot-assisted strict ring dips
Home Workout:
For time:
50-40-30
Single-arm dumbbell thrusters (35/50 lb)
5-4-3
Wall walk + wall-facing handstand push-ups
Movement scaling options:
Wall ball shot: Load, target height, med-ball squats, med-ball push press throws to a target
Strict muscle up: Low-ring muscle-up transitions, foot-assisted pull-ups and dips
Post-Workout Skill Work:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks