WARM UP – MOBILITY
Big shoulder/midline warm-up (rotations, banded dislocates, presses, pull aparts, pull downs, hollow/arch etc.)
Scap pull-ups/push-up, beat swings/ring swings, bench or ring dips, ring rows or pull-ups.
Review Ring/Bar muscle-ups and review WOD A options:
WOD A
Choose one of the following and complete for time: 10 min time cap for each
(OR spend the 10 min working on muscle-up transition drills, spotted, or jumping reps depending on your level)
ZOE
For time:
30 Ring Muscle Ups
ZOE AT THE BAR
For time:
30 Bar Muscle Ups
30 BURPEE CHEST TO BARS
Complete 30 Burpee chest to bar pull-ups for time
—
Scale to burpee + chin over bar, or burpee + jumping C2B or pull-up
WOD B
ABOUT 15
Complete AMRAP in 15 mins:
30 Doubleunders
15 Dumbbell bench press (50/35)
15 Toes to bar
30 Doubleunders
15 Burpees
15 Weighted sit-ups (50/35 – hold one DB on chest, anchor feet under the other)
ACCESSORY
Crossover symmetry Recovery, Plyo, or Iron Scap
— or —
3 rounds of:
15-20 Band face pulls
15-20 Band tricep overhead press
– rest as needed between rounds
