WARM UP – MOBILITY
Big dynamic joint warm-up
2 rounds: 20-30s each:
Hip opener lunge or elevated pigeon pose on box
Bench/box overhead stretch
Bench/box dip extension stretch

WOD A
8-10 min of ring muscle-up skill work:
Athletes new to the movement start with low ring transitions with feet on the floor. 4-5 stets of 2-3 reps.
Intermediate level, work on the banded transitions and move toward spotted strict or kipping muscle ups. 4-5 sets of 1-2 reps
Advanced, start with some prep work with pull-ups, dips, ring swings, and transition work. Then practice a few small warm-up sets of muscle ups getting ready for WOD A. Keep volume low and quality high.

WOD B
KAREN AND ZOE SITTING IN A TREE…
Complete for time:
50-40-30-20-10 Wallballs (20/10)
10-8-6-4-2 Ring muscle ups

Scale muscle-up volume as needed or down to 5-4-3-2-1 for half volume

— OR —

WALLBALLS & BURPEE PULL-UPS
Complete for time:
50-40-30-20-10 Wallballs (20/10lb)
15-12-9-6-3 Bupree pull-ups (scale to burpee jumping pull-up)

ACCESSORY
3 rounds:
15-20 GHD Sit-ups
20-30 Banded good mornings
2-3 Crossover Symmetry “Plyo” or “Iron Scap” movements