Warm Up:
Plyometric Warm-Up
Skill Work:
On a 10:00 clock:
Low-ring muscle-up practice
WOD:
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
Intended Stimulus: 9-14 Minutes
Intermediate:
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
Beginner:
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups
Home Workout:
5 rounds for time:
5 wall walks
10 object jump-overs (20/24 in)
20 sit-ups
Masters 55+:
5 rounds for time:
5 burpee chest-to-bar pull-ups
10 box jumps or step-ups (20/24 in)
20 AbMat sit-ups
Movement scaling options:
Muscle up: Reps, 5 pull-ups + 5 push-ups, low-ring muscle-up transitions
Box jumps: Height, step-ups
AbMat Sit ups: Reps
Cool down:
1 set:
1:00 banded shoulder stretch/arm