Warm Up:
1 set:
:45 row (easy)
:30 hollow hold
:30 plank shoulder taps
:30 PVC pass thru
1 set:
:45 row (moderate)
:30 hollow rock
:30 push-ups
:30 scap pull-ups
1 set:
:45 row (hard)
:30 alternating v-ups
:30 ring support hold
:30 kip swings
Specific Warm-Up:
Ring Dip and BMU Progression
WOD:
On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
10 ring dips
10 bar muscle-ups
Intermediate:
On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
5 ring dips
5 bar muscle-ups
Beginner:
On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
10 jumping ring dips
5 single-arm ring rows/arm
HOME WOD:
Equipment:
On a 15:00 clock:
2,000-m run
In the remaining time:
AMRAP:
10 hand-release push-ups
10 DB clean and jerks
Bodyweight:
On a 15:00 clock:
2,000-m run
In the remaining time:
AMRAP:
10 hand-release push-ups
10 up-down + object jump over (20 in)
Movement scaling options:
Row: Distance, substitutions
Ring dips: Reps, banded ring dips, box dips
Bar muscle-ups: Reps, jumping BMU, pull-up variations
Partner option:
On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
10 ring dips
10 bar muscle-ups
– Split work as needed.
– One partner works at a time.
– Non-working partner must always be holding a plank.
Cool down:
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side