WARM UP – MOBILITY
Dynamic hip and shoulder rotations
Iron cross / Glute bridge / Scorpion / Cobra push-ups
Beat swings / Ring swings
Pull-ups / Ring dips (or bench dips)
—
Review/Warm-up deadlifts & power cleans
Technique demo for ring muscle-ups / scaling options
WOD A
EMOM x 10 sets: (5 sets each alternating)
1) 5 Power cleans (touch and go sets, build as needed to a heavy/quality unbroken set)
2) 1-4 Ring muscle-ups (scale to jumping RMU, low ring transitions or strict pull-up and/or dip progressions)
—
Start on either movement as needed for ring space
(Share a bar with someone similar strength if possible)
POWER CLEAN X 5
WOD B
DEADS & SLEDS
In teams of 4 complete 4 rounds for time:
18-15-12-9 Deadlifts (225/155)
+ 80ft sled push* (110/70)
—
*The next athlete may start their deadlift set when the athlete ahead of them reaches the 40ft turn around point.
All athletes complete each round, everyone does 18+sled, then 15+sled etc.
DL weigh should be no more that 55-60%, rounds unbroken or 2 quick sets max.
If you have a team of 3, P1 must rest roughly the same time it took to complete the round before starting next set.
ACCESSORY
2-3 sets: rest as needed
8-10 GH Raises (use bands to support as needed)
6-8/leg Single leg RDL’s (DB or KB held in opposite hand from working leg)
30-45s Banded or weighted plank hold
