Skill Work:
EMOM 5:
1 false grip ring pull-up
1 false grip chest-to-ring pull-up
1 strict muscle-up
WOD:
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)
Intermediate:
3 rounds for time:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans (75/115 lb)
Beginner:
3 rounds for time:
30 air squats
10 ring rows
10 hang power cleans (35/45 lb)
Home Workout:
3 rounds for time:
50 air squats
7 wall walks
10 dumbbell hang power cleans (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Air squats: Reps, air squats to a target
Ring muscle ups: Reps, jumping muscle-ups, low-ring transitions, ring rows
Hang power cleans: Load, reps, dumbbell hang power cleans
Cool down:
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll lats/arm